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  6. Squid vs. Sardines

Squid vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between squid and sardines?

  • Squid is higher in vitamin B2, iron, copper, selenium, and zinc; however, sardines are richer in vitamin B12, calcium, and vitamin B3.
  • Sardines' daily need coverage for vitamin B12 is 148% more.
  • Sardines contain 8 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while sardines contain 0.227mg.
  • Sardines have less sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Squid vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +271.2%
Contains more CopperCopper +436.6%
Contains more ZincZinc +164.1%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +93.5%
Contains more SeleniumSelenium +70%
Contains more CalciumCalcium +112.2%
Contains less SodiumSodium -58.7%

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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +534.4%
Contains more Vitamin B2Vitamin B2 +661.7%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B3Vitamin B3 +139.6%
Contains more Vitamin B12Vitamin B12 +65.6%

All nutrients comparison - raw data values

Nutrient Squid Sardines DV% diff.
Vitamin B12 5.4µg 8.94µg 148%
Vitamin B2 1.729mg 0.227mg 116%
Iron 10.84mg 2.92mg 99%
Copper 0.998mg 0.186mg 90%
Selenium 89.6µg 52.7µg 67%
Polyunsaturated fat 0.268g 5.148g 33%
Cholesterol 224mg 142mg 27%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Calcium 180mg 382mg 20%
Zinc 3.46mg 1.31mg 20%
Sodium 744mg 307mg 19%
Vitamin A 203µg 32µg 19%
Vitamin B3 2.189mg 5.245mg 19%
Protein 32.48g 24.62g 16%
Fats 1.4g 11.45g 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Phosphorus 580mg 490mg 13%
Vitamin C 8.5mg 0mg 9%
Monounsaturated fat 0.162g 3.869g 9%
Vitamin B6 0.27mg 0.167mg 8%
Potassium 637mg 397mg 7%
Saturated fat 0.236g 1.528g 6%
Magnesium 60mg 39mg 5%
Vitamin B1 0.017mg 0.08mg 5%
Vitamin B5 0.9mg 0.642mg 5%
Manganese 0.209mg 0.108mg 4%
Folate 24µg 10µg 4%
Calories 158kcal 208kcal 3%
Vitamin K 2.6µg 2%
Carbs 1.64g 0g 1%
Protein per 100 calories 21g 12g N/A
Calories per 10 g protein 49kcal 84kcal N/A
Weight per 100 calories 63g 48g N/A
Unsaturated / Saturated Fat ratio 1.8 5.9 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.276mg 0%
Threonine 1.398mg 1.079mg 0%
Isoleucine 1.414mg 1.134mg 0%
Leucine 2.287mg 2.001mg 0%
Lysine 2.427mg 2.26mg 0%
Methionine 0.733mg 0.729mg 0%
Phenylalanine 1.164mg 0.961mg 0%
Valine 1.419mg 1.268mg 0%
Histidine 0.624mg 0.725mg 0%
Omega-3 - EPA 0.078g 0.473g N/A
Omega-3 - DHA 0.132g 0.509g N/A
Omega-3 - DPA 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more ProteinProtein +31.9%
Contains more CarbsCarbs +∞%
Contains more FatsFats +717.9%
Contains more OtherOther +28.6%
~equal in Water ~59.61g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +2288.3%
Contains more Poly. FatPolyunsaturated fat +1820.9%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.