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  6. Squid vs. Oysters

Squid vs. Oysters — In-Depth Nutrition Comparison

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How are squid and oysters different?

  • Squid has more vitamin B2, selenium, phosphorus, and iron; however, oysters is richer in zinc, copper, vitamin B12, and manganese.
  • Oysters covers your daily need for zinc, 683% more than squid.
  • Squid has 10 times more vitamin B2 than oysters. Squid has 1.729mg of vitamin B2, while oysters has 0.18mg.
  • Oysters contains less sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, oyster, eastern, wild, cooked, moist heat types were used in this article.

Infographic

Squid vs Oysters 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
6
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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +55.2%
Contains more PotassiumPotassium +358.3%
Contains more IronIron +17.7%
Contains more PhosphorusPhosphorus +199%
Contains more SeleniumSelenium +126.8%
Contains more CopperCopper +471.8%
Contains more ZincZinc +2171.7%
Contains less SodiumSodium -77.7%
Contains more ManganeseManganese +182.8%

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% 8.7% 34% 9% 42% 35% 27% 14% 2188% 5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +680.8%
Contains more Vitamin B2Vitamin B2 +860.6%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +342.6%
Contains more FolateFolate +71.4%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B12Vitamin B12 +224.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Oysters DV% diff.
Zinc 3.46mg 78.6mg 683%
Copper 0.998mg 5.707mg 523%
Vitamin B12 5.4µg 17.5µg 504%
Vitamin B2 1.729mg 0.18mg 119%
Selenium 89.6µg 39.5µg 91%
Phosphorus 580mg 194mg 55%
Cholesterol 224mg 79mg 48%
Protein 32.48g 11.42g 42%
Sodium 744mg 166mg 25%
Choline 130mg 24%
Iron 10.84mg 9.21mg 20%
Vitamin A 203µg 26µg 20%
Manganese 0.209mg 0.591mg 17%
Vitamin B6 0.27mg 0.061mg 16%
Potassium 637mg 139mg 15%
Vitamin E 1.7mg 11%
Vitamin C 8.5mg 0mg 9%
Vitamin B5 0.9mg 0.447mg 9%
Magnesium 60mg 35mg 6%
Calcium 180mg 116mg 6%
Polyunsaturated fat 0.268g 1.056g 5%
Calories 158kcal 102kcal 3%
Fats 1.4g 3.42g 3%
Folate 24µg 14µg 3%
Saturated fat 0.236g 0.948g 3%
Vitamin B1 0.017mg 0.036mg 2%
Vitamin B3 2.189mg 1.85mg 2%
Vitamin K 2µg 2%
Carbs 1.64g 5.45g 1%
Monounsaturated fat 0.162g 0.506g 1%
Protein per 100 calories 21g 11g N/A
Calories per 10 g protein 49kcal 89kcal N/A
Weight per 100 calories 63g 98g N/A
Unsaturated / Saturated Fat ratio 1.8 1.6 N/A
Net carbs 1.64g 5.45g N/A
Vitamin D* 2 IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.364mg 0.138mg 0%
Threonine 1.398mg 0.046mg 0%
Isoleucine 1.414mg 0.459mg 0%
Leucine 2.287mg 0.716mg 0%
Lysine 2.427mg 0.762mg 0%
Methionine 0.733mg 0.257mg 0%
Phenylalanine 1.164mg 0.413mg 0%
Valine 1.419mg 0.523mg 0%
Histidine 0.624mg 0.22mg 0%
Omega-3 - EPA 0.078g 0.353g N/A
Omega-3 - DHA 0.132g 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.012g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more ProteinProtein +184.4%
Contains more OtherOther +121.1%
Contains more FatsFats +144.3%
Contains more CarbsCarbs +232.3%
Contains more WaterWater +27.9%

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
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains less Sat. FatSaturated fat -75.1%
Contains more Mono. FatMonounsaturated fat +212.3%
Contains more Poly. FatPolyunsaturated fat +294%

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.