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Squid vs. Cod — In-Depth Nutrition Comparison

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A recap on the differences between squid and cod

  • Squid is higher than cod in vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 181% more than cod.
  • Squid contains 28 times more copper than cod. While squid contains 0.998mg of copper, cod contains only 0.036mg.
  • The amount of sodium in cod is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Squid vs Cod infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +161.1%
Contains more IronIron +2112.2%
Contains more CopperCopper +2672.2%
Contains more ZincZinc +496.6%
Contains more PhosphorusPhosphorus +320.3%
Contains more ManganeseManganese +945%
Contains more SeleniumSelenium +138.3%
Contains less SodiumSodium -89.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid
Squid
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +2088.6%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +414.3%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B3Vitamin B3 +14.8%
~equal in Vitamin B6 ~0.283mg

All nutrients comparison - raw data values

Nutrient Squid Cod DV% diff.
Vitamin B12 5.4µg 1.05µg 181%
Iron 10.84mg 0.49mg 129%
Vitamin B2 1.729mg 0.079mg 127%
Copper 0.998mg 0.036mg 107%
Selenium 89.6µg 37.6µg 95%
Phosphorus 580mg 138mg 63%
Cholesterol 224mg 55mg 56%
Sodium 744mg 78mg 29%
Zinc 3.46mg 0.58mg 26%
Vitamin A 203µg 14µg 21%
Protein 32.48g 22.83g 19%
Calcium 180mg 14mg 17%
Choline 83.7mg 15%
Vitamin B5 0.9mg 0.18mg 14%
Potassium 637mg 244mg 12%
Vitamin C 8.5mg 1mg 8%
Manganese 0.209mg 0.02mg 8%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Vitamin B1 0.017mg 0.088mg 6%
Vitamin E 0.81mg 5%
Magnesium 60mg 42mg 4%
Folate 24µg 8µg 4%
Calories 158kcal 105kcal 3%
Vitamin B3 2.189mg 2.513mg 2%
Fats 1.4g 0.86g 1%
Carbs 1.64g 0g 1%
Vitamin B6 0.27mg 0.283mg 1%
Protein per 100 calories 21g 22g N/A
Calories per 10 g protein 49kcal 46kcal N/A
Weight per 100 calories 63g 95g N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.236g 0.168g 0%
Monounsaturated fat 0.162g 0.124g 0%
Polyunsaturated fat 0.268g 0.292g 0%
Tryptophan 0.364mg 0.256mg 0%
Threonine 1.398mg 1.001mg 0%
Isoleucine 1.414mg 1.052mg 0%
Leucine 2.287mg 1.856mg 0%
Lysine 2.427mg 2.097mg 0%
Methionine 0.733mg 0.676mg 0%
Phenylalanine 1.164mg 0.891mg 0%
Valine 1.419mg 1.176mg 0%
Histidine 0.624mg 0.672mg 0%
Omega-3 - EPA 0.078g 0.004g N/A
Omega-3 - DHA 0.132g 0.154g N/A
Omega-3 - DPA 0.012g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more ProteinProtein +42.3%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +761.5%
Contains more WaterWater +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Cod
Cod
2
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +30.6%
Contains less Sat. FatSaturated fat -28.8%
~equal in Polyunsaturated fat ~0.292g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.