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  6. Squid vs. Flatfish

Squid vs. Flatfish — In-Depth Nutrition Comparison

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How are squid and flatfish different?

  • Flatfish contains less vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and calcium than squid.
  • Squid covers your daily need for vitamin B12, 170% more than flatfish.
  • Squid has 69 times more vitamin B2 than flatfish. Squid has 1.729mg of vitamin B2, while flatfish has 0.025mg.
  • Flatfish contains less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.

Infographic

Squid vs Flatfish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +223.4%
Contains more IronIron +4613%
Contains more CopperCopper +4239.1%
Contains more ZincZinc +787.2%
Contains more PhosphorusPhosphorus +87.7%
Contains more ManganeseManganese +1129.4%
Contains more SeleniumSelenium +174.8%
Contains less SodiumSodium -51.2%

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
8
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% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1591.7%
Contains more Vitamin B2Vitamin B2 +6816%
Contains more Vitamin B3Vitamin B3 +71.3%
Contains more Vitamin B5Vitamin B5 +296.5%
Contains more Vitamin B6Vitamin B6 +134.8%
Contains more Vitamin B12Vitamin B12 +312.2%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +52.9%

All nutrients comparison - raw data values

Nutrient Squid Flatfish DV% diff.
Vitamin B12 5.4µg 1.31µg 170%
Iron 10.84mg 0.23mg 133%
Vitamin B2 1.729mg 0.025mg 131%
Copper 0.998mg 0.023mg 108%
Selenium 89.6µg 32.6µg 104%
Cholesterol 224mg 56mg 56%
Phosphorus 580mg 309mg 39%
Protein 32.48g 15.24g 34%
Zinc 3.46mg 0.39mg 28%
Vitamin A 203µg 12µg 21%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Sodium 744mg 363mg 17%
Calcium 180mg 25mg 16%
Choline 79.9mg 15%
Potassium 637mg 197mg 13%
Vitamin B5 0.9mg 0.227mg 13%
Vitamin B6 0.27mg 0.115mg 12%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 22mg 9%
Manganese 0.209mg 0.017mg 8%
Vitamin B3 2.189mg 1.278mg 6%
Vitamin E 0.77mg 5%
Folate 24µg 6µg 5%
Calories 158kcal 86kcal 4%
Fats 1.4g 2.37g 1%
Carbs 1.64g 0g 1%
Vitamin B1 0.017mg 0.026mg 1%
Saturated fat 0.236g 0.542g 1%
Monounsaturated fat 0.162g 0.657g 1%
Polyunsaturated fat 0.268g 0.459g 1%
Protein per 100 calories 21g 18g N/A
Calories per 10 g protein 49kcal 56kcal N/A
Weight per 100 calories 63g 116g N/A
Unsaturated / Saturated Fat ratio 1.8 2.1 N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.364mg 0.197mg 0%
Threonine 1.398mg 0.719mg 0%
Isoleucine 1.414mg 0.754mg 0%
Leucine 2.287mg 1.335mg 0%
Lysine 2.427mg 1.561mg 0%
Methionine 0.733mg 0.56mg 0%
Phenylalanine 1.164mg 0.624mg 0%
Valine 1.419mg 0.8mg 0%
Histidine 0.624mg 0.374mg 0%
Omega-3 - EPA 0.078g 0.168g N/A
Omega-3 - DHA 0.132g 0.132g N/A
Omega-3 - DPA 0.012g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +113.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +162.5%
Contains more FatsFats +69.3%
Contains more WaterWater +32.7%

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
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +305.6%
Contains more Poly. FatPolyunsaturated fat +71.3%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.