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  6. Squid vs. Mussels

Squid vs. Mussels — In-Depth Nutrition Comparison

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The main differences between squid and mussels

  • Squid is richer in vitamin B2, copper, iron, phosphorus, and protein, yet mussels is richer in vitamin B12, manganese, and vitamin B1.
  • Daily need coverage for vitamin B12 for mussels is 775% higher.
  • Squid contains 7 times more copper than mussels. Squid contains 0.998mg of copper, while mussels contains 0.149mg.
  • Mussels contains less cholesterol.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Squid vs Mussels infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +137.7%
Contains more IronIron +61.3%
Contains more CopperCopper +569.8%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +103.5%
Contains less SodiumSodium -50.4%
Contains more ManganeseManganese +3153.6%
~equal in Selenium ~89.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Squid
Squid
3
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 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +1664.7%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B12Vitamin B12 +344.4%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.95mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Mussels DV% diff.
Vitamin B12 5.4µg 24µg 775%
Manganese 0.209mg 6.8mg 287%
Vitamin B2 1.729mg 0.42mg 101%
Copper 0.998mg 0.149mg 94%
Cholesterol 224mg 56mg 56%
Iron 10.84mg 6.72mg 52%
Phosphorus 580mg 285mg 42%
Vitamin B1 0.017mg 0.3mg 24%
Protein 32.48g 23.8g 17%
Sodium 744mg 369mg 16%
Calcium 180mg 33mg 15%
Vitamin B6 0.27mg 0.1mg 13%
Folate 24µg 76µg 13%
Vitamin A 203µg 91µg 12%
Potassium 637mg 268mg 11%
Zinc 3.46mg 2.67mg 7%
Vitamin C 8.5mg 13.6mg 6%
Polyunsaturated fat 0.268g 1.212g 6%
Fats 1.4g 4.48g 5%
Magnesium 60mg 37mg 5%
Vitamin B3 2.189mg 3mg 5%
Saturated fat 0.236g 0.85g 3%
Carbs 1.64g 7.39g 2%
Monounsaturated fat 0.162g 1.014g 2%
Calories 158kcal 172kcal 1%
Vitamin B5 0.9mg 0.95mg 1%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 49kcal 72kcal N/A
Weight per 100 calories 63g 58g N/A
Unsaturated / Saturated Fat ratio 1.8 2.6 N/A
Net carbs 1.64g 7.39g N/A
Selenium 89.6µg 89.6µg 0%
Tryptophan 0.364mg 0.267mg 0%
Threonine 1.398mg 1.025mg 0%
Isoleucine 1.414mg 1.036mg 0%
Leucine 2.287mg 1.676mg 0%
Lysine 2.427mg 1.779mg 0%
Methionine 0.733mg 0.537mg 0%
Phenylalanine 1.164mg 0.853mg 0%
Valine 1.419mg 1.04mg 0%
Histidine 0.624mg 0.457mg 0%
Omega-3 (EPA) 0.078g 0.276g N/A
Omega-3 (DHA) 0.132g 0.506g N/A
Omega-3 (DPA) 0.012g 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
1
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more ProteinProtein +36.5%
Contains more FatsFats +220%
Contains more CarbsCarbs +350.6%
~equal in Water ~61.15g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +525.9%
Contains more Poly. FatPolyunsaturated fat +352.2%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.