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  6. Squid vs. Crayfish

Squid vs. Crayfish — In-Depth Nutrition Comparison

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A recap on the differences between squid and crayfish

  • Squid is higher than crayfish in vitamin B12, vitamin B2, iron, selenium, phosphorus, copper, zinc, and vitamin B6.
  • Squid covers your daily vitamin B12 needs 135% more than crayfish.
  • Squid contains 20 times more vitamin B2 than crayfish. While squid contains 1.729mg of vitamin B2, crayfish contains only 0.085mg.
  • The amount of sodium in crayfish is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Crustaceans, crayfish, mixed species, wild, cooked, moist heat.

Infographic

Squid vs Crayfish 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 18% 26% 31% 228% 48% 116% 12% 68% 200%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +115.2%
Contains more IronIron +1206%
Contains more CopperCopper +45.7%
Contains more ZincZinc +96.6%
Contains more PhosphorusPhosphorus +114.8%
Contains more SeleniumSelenium +144.1%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +149.8%

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%
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% 0% 5% 30% 13% 20% 43% 35% 18% 269% 0.25% 33%
Contains more Vitamin CVitamin C +844.4%
Contains more Vitamin AVitamin A +1253.3%
Contains more Vitamin B2Vitamin B2 +1934.1%
Contains more Vitamin B5Vitamin B5 +55.2%
Contains more Vitamin B6Vitamin B6 +255.3%
Contains more Vitamin B12Vitamin B12 +151.2%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.28mg

All nutrients comparison - raw data values

Nutrient Squid Crayfish DV% diff.
Vitamin B12 5.4µg 2.15µg 135%
Vitamin B2 1.729mg 0.085mg 126%
Iron 10.84mg 0.83mg 125%
Selenium 89.6µg 36.7µg 96%
Phosphorus 580mg 270mg 44%
Copper 0.998mg 0.685mg 35%
Protein 32.48g 16.77g 31%
Cholesterol 224mg 133mg 30%
Sodium 744mg 94mg 28%
Vitamin A 203µg 15µg 21%
Zinc 3.46mg 1.76mg 15%
Vitamin B6 0.27mg 0.076mg 15%
Choline 80.9mg 15%
Manganese 0.209mg 0.522mg 14%
Calcium 180mg 60mg 12%
Potassium 637mg 296mg 10%
Vitamin E 1.5mg 10%
Vitamin C 8.5mg 0.9mg 8%
Magnesium 60mg 33mg 6%
Vitamin B5 0.9mg 0.58mg 6%
Folate 24µg 44µg 5%
Calories 158kcal 82kcal 4%
Vitamin B1 0.017mg 0.05mg 3%
Carbs 1.64g 0g 1%
Vitamin B3 2.189mg 2.28mg 1%
Polyunsaturated fat 0.268g 0.367g 1%
Protein per 100 calories 21g 20g N/A
Calories per 10 g protein 49kcal 49kcal N/A
Weight per 100 calories 63g 122g N/A
Fats 1.4g 1.2g 0%
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.236g 0.181g 0%
Monounsaturated fat 0.162g 0.244g 0%
Tryptophan 0.364mg 0.234mg 0%
Threonine 1.398mg 0.676mg 0%
Isoleucine 1.414mg 0.811mg 0%
Leucine 2.287mg 1.329mg 0%
Lysine 2.427mg 1.457mg 0%
Methionine 0.733mg 0.472mg 0%
Phenylalanine 1.164mg 0.706mg 0%
Valine 1.419mg 0.786mg 0%
Histidine 0.624mg 0.341mg 0%
Omega-3 - EPA 0.078g 0.119g N/A
Omega-3 - DHA 0.132g 0.047g N/A
Omega-3 - DPA 0.012g 0g 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
17% 79% 3%
Protein: 16.77 g
Fats: 1.2 g
Carbs: 0 g
Water: 79.37 g
Other: 2.66 g
Contains more ProteinProtein +93.7%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +26.3%
Contains more WaterWater +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
0
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
23% 31% 46%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.244 g
Polyunsaturated fat: Poly. Fat 0.367 g
Contains less Sat. FatSaturated fat -23.3%
Contains more Mono. FatMonounsaturated fat +50.6%
Contains more Poly. FatPolyunsaturated fat +36.9%

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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. Crayfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174207/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.