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Squid vs. Lobster — In-Depth Nutrition Comparison

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What are the differences between squid and lobster?

  • Squid is higher in vitamin B12, iron, vitamin B2, phosphorus, selenium, vitamin A, and potassium; however, lobster is richer in copper and vitamin B5.
  • Squid's daily need coverage for vitamin B12 is 165% more.
  • Lobster contains 169 times less vitamin A than squid. Squid contains 675 IU of vitamin A, while lobster contains 4 IU.
  • Lobster has less cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Crustaceans, lobster, northern, cooked, moist heat types in this article.

Infographic

Squid vs Lobster 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
7
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 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +177%
Contains more IronIron +3637.9%
Contains more PhosphorusPhosphorus +213.5%
Contains more ManganeseManganese +221.5%
Contains more SeleniumSelenium +22.6%
Contains more CopperCopper +55.3%
Contains more ZincZinc +17.1%
Contains less SodiumSodium -34.7%

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
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% 0.33% 20% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +10070.6%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B6Vitamin B6 +126.9%
Contains more Vitamin B12Vitamin B12 +277.6%
Contains more FolateFolate +118.2%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B5Vitamin B5 +85.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Squid Lobster DV% diff.
Vitamin B12 5.4µg 1.43µg 165%
Iron 10.84mg 0.29mg 132%
Vitamin B2 1.729mg 0.017mg 132%
Copper 0.998mg 1.55mg 61%
Phosphorus 580mg 185mg 56%
Selenium 89.6µg 73.1µg 30%
Protein 32.48g 19g 27%
Cholesterol 224mg 146mg 26%
Vitamin A 203µg 1µg 22%
Vitamin B5 0.9mg 1.667mg 15%
Choline 80.9mg 15%
Potassium 637mg 230mg 12%
Vitamin B6 0.27mg 0.119mg 12%
Sodium 744mg 486mg 11%
Vitamin C 8.5mg 0mg 9%
Calcium 180mg 96mg 8%
Vitamin E 1mg 7%
Manganese 0.209mg 0.065mg 6%
Zinc 3.46mg 4.05mg 5%
Magnesium 60mg 43mg 4%
Calories 158kcal 89kcal 3%
Folate 24µg 11µg 3%
Vitamin B3 2.189mg 1.83mg 2%
Fats 1.4g 0.86g 1%
Carbs 1.64g 0g 1%
Vitamin B1 0.017mg 0.023mg 1%
Protein per 100 calories 21g 21g N/A
Calories per 10 g protein 49kcal 47kcal N/A
Weight per 100 calories 63g 112g N/A
Net carbs 1.64g 0g N/A
Vitamin D* 1 IU 0%
Trans fat 0.013g N/A
Saturated fat 0.236g 0.208g 0%
Monounsaturated fat 0.162g 0.253g 0%
Polyunsaturated fat 0.268g 0.34g 0%
Tryptophan 0.364mg 0.248mg 0%
Threonine 1.398mg 0.753mg 0%
Isoleucine 1.414mg 0.832mg 0%
Leucine 2.287mg 1.376mg 0%
Lysine 2.427mg 1.426mg 0%
Methionine 0.733mg 0.475mg 0%
Phenylalanine 1.164mg 0.782mg 0%
Valine 1.419mg 0.852mg 0%
Histidine 0.624mg 0.475mg 0%
Omega-3 - EPA 0.078g 0.117g N/A
Omega-3 - DHA 0.132g 0.078g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.012g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.033g 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
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more ProteinProtein +70.9%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +65.5%
Contains more WaterWater +27.8%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 g
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +56.2%
Contains more Poly. FatPolyunsaturated fat +26.9%

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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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.