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Squid vs. Eel — In-Depth Nutrition Comparison

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A recap on the differences between squid and eels

  • Squid is higher in selenium, vitamin B2, iron, copper, vitamin B12, phosphorus, and calcium, yet eels are higher in vitamin A.
  • Squid covers your daily selenium needs 148% more than eels.
  • Squid contains 34 times more copper than eels. While squid contains 0.998mg of copper, eels contain only 0.029mg.
  • The amount of sodium in eels is lower.

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

Infographic

Squid vs Eel 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%
Eel
Eel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 7.8% 31% 24% 9.7% 57% 119% 8.5% 5.2% 45%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +592.3%
Contains more PotassiumPotassium +82.5%
Contains more IronIron +1593.8%
Contains more CopperCopper +3341.4%
Contains more ZincZinc +66.3%
Contains more PhosphorusPhosphorus +109.4%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +979.5%
Contains less SodiumSodium -91.3%

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%
Eel
Eel
3
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 6% 0% 379% 0% 46% 12% 84% 17% 18% 361% 0% 13%
Contains more Vitamin CVitamin C +372.2%
Contains more Vitamin B2Vitamin B2 +3290.2%
Contains more Vitamin B5Vitamin B5 +221.4%
Contains more Vitamin B6Vitamin B6 +250.6%
Contains more Vitamin B12Vitamin B12 +86.9%
Contains more FolateFolate +41.2%
Contains more Vitamin AVitamin A +460.1%
Contains more Vitamin B1Vitamin B1 +976.5%
Contains more Vitamin B3Vitamin B3 +105%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Eel DV% diff.
Selenium 89.6µg 8.3µg 148%
Vitamin B2 1.729mg 0.051mg 129%
Iron 10.84mg 0.64mg 128%
Copper 0.998mg 0.029mg 108%
Vitamin B12 5.4µg 2.89µg 105%
Vitamin A 203µg 1137µg 104%
Phosphorus 580mg 277mg 43%
Sodium 744mg 65mg 30%
Monounsaturated fat 0.162g 9.218g 23%
Fats 1.4g 14.95g 21%
Cholesterol 224mg 161mg 21%
Protein 32.48g 23.65g 18%
Calcium 180mg 26mg 15%
Vitamin B6 0.27mg 0.077mg 15%
Vitamin B1 0.017mg 0.183mg 14%
Vitamin B3 2.189mg 4.487mg 14%
Zinc 3.46mg 2.08mg 13%
Saturated fat 0.236g 3.023g 13%
Vitamin B5 0.9mg 0.28mg 12%
Magnesium 60mg 26mg 8%
Potassium 637mg 349mg 8%
Vitamin C 8.5mg 1.8mg 7%
Manganese 0.209mg 0.04mg 7%
Polyunsaturated fat 0.268g 1.214g 6%
Calories 158kcal 236kcal 4%
Folate 24µg 17µg 2%
Carbs 1.64g 0g 1%
Protein per 100 calories 21g 10g N/A
Calories per 10 g protein 49kcal 100kcal N/A
Weight per 100 calories 63g 42g N/A
Unsaturated / Saturated Fat ratio 1.8 3.5 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.265mg 0%
Threonine 1.398mg 1.037mg 0%
Isoleucine 1.414mg 1.09mg 0%
Leucine 2.287mg 1.922mg 0%
Lysine 2.427mg 2.171mg 0%
Methionine 0.733mg 0.7mg 0%
Phenylalanine 1.164mg 0.923mg 0%
Valine 1.419mg 1.218mg 0%
Histidine 0.624mg 0.696mg 0%
Omega-3 - EPA 0.078g 0.108g N/A
Omega-3 - DHA 0.132g 0.081g N/A
Omega-3 - DPA 0.012g 0.095g 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
Eel
Eel
1
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 g
Contains more ProteinProtein +37.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +60.8%
Contains more FatsFats +967.9%
~equal in Water ~59.31g

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
Eel
Eel
2
22% 69% 9%
Saturated fat: Sat. Fat 3.023 g
Monounsaturated fat: Mono. Fat 9.218 g
Polyunsaturated fat: Poly. Fat 1.214 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +5590.1%
Contains more Poly. FatPolyunsaturated fat +353%

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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. Eel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174194/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.