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  6. Squid vs. Halibut

Squid vs. Halibut — In-Depth Nutrition Comparison

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A recap on the differences between squid and halibut

  • Squid is higher than halibut in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 185% more than halibut.
  • Squid contains 45 times more calcium than halibut. While squid contains 180mg of calcium, halibut contains only 4mg.
  • The amount of sodium in halibut is lower.

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

Infographic

Squid vs Halibut 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 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +4400%
Contains more PotassiumPotassium +85.2%
Contains more IronIron +1175.3%
Contains more CopperCopper +2526.3%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +1293.3%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -86.2%

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
7
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% 0% 6% 0% 18% 24% 36% 17% 112% 120% 0% 0.75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1027.8%
Contains more Vitamin B2Vitamin B2 +1578.6%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +212.5%
Contains more Vitamin B12Vitamin B12 +462.5%
Contains more FolateFolate +2300%
Contains more Vitamin B1Vitamin B1 +329.4%
Contains more Vitamin B6Vitamin B6 +79.6%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Halibut DV% diff.
Vitamin B12 5.4µg 0.96µg 185%
Iron 10.84mg 0.85mg 125%
Vitamin B2 1.729mg 0.103mg 125%
Copper 0.998mg 0.038mg 107%
Selenium 89.6µg 46.8µg 78%
Cholesterol 224mg 59mg 55%
Phosphorus 580mg 210mg 53%
Protein 32.48g 18.42g 28%
Sodium 744mg 103mg 28%
Zinc 3.46mg 0.51mg 27%
Monounsaturated fat 0.162g 10.742g 26%
Fats 1.4g 17.74g 25%
Vitamin A 203µg 18µg 21%
Calcium 180mg 4mg 18%
Vitamin B6 0.27mg 0.485mg 17%
Saturated fat 0.236g 3.102g 13%
Vitamin B5 0.9mg 0.288mg 12%
Polyunsaturated fat 0.268g 1.753g 10%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 344mg 9%
Manganese 0.209mg 0.015mg 8%
Magnesium 60mg 33mg 6%
Folate 24µg 1µg 6%
Vitamin B1 0.017mg 0.073mg 5%
Calories 158kcal 239kcal 4%
Vitamin B3 2.189mg 1.923mg 2%
Carbs 1.64g 0g 1%
Protein per 100 calories 21g 7.7g N/A
Calories per 10 g protein 49kcal 130kcal N/A
Weight per 100 calories 63g 42g N/A
Unsaturated / Saturated Fat ratio 1.8 4 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.206mg 0%
Threonine 1.398mg 0.808mg 0%
Isoleucine 1.414mg 0.849mg 0%
Leucine 2.287mg 1.497mg 0%
Lysine 2.427mg 1.692mg 0%
Methionine 0.733mg 0.545mg 0%
Phenylalanine 1.164mg 0.719mg 0%
Valine 1.419mg 0.949mg 0%
Histidine 0.624mg 0.542mg 0%
Omega-3 - EPA 0.078g 0.674g N/A
Omega-3 - DHA 0.132g 0.504g N/A
Omega-3 - DPA 0.012g 0.114g 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
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more ProteinProtein +76.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.4%
Contains more FatsFats +1167.1%
~equal in Water ~61.88g

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
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +6530.9%
Contains more Poly. FatPolyunsaturated fat +554.1%

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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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.