Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid
  5. Compare
  6. Squid vs. Roe

Squid vs. Roe — In-Depth Nutrition Comparison

Compare

What are the main differences between squid and roe?

  • Squid is richer in iron, copper, selenium, vitamin B2, and zinc, while roe is higher in vitamin B12, vitamin B1, and folate.
  • Roe's daily need coverage for vitamin B12 is 256% higher.
  • Roe has 14 times less iron than squid. Squid has 10.84mg of iron, while roe has 0.77mg.
  • Roe is lower in sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Squid vs Roe 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%
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +542.9%
Contains more PotassiumPotassium +125.1%
Contains more IronIron +1307.8%
Contains more CopperCopper +679.7%
Contains more ZincZinc +170.3%
Contains more PhosphorusPhosphorus +12.6%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +73.3%
Contains less SodiumSodium -84.3%

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
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%
Roe
Roe
5
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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin B2Vitamin B2 +82.2%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin CVitamin C +92.9%
Contains more Vitamin B1Vitamin B1 +1529.4%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B12Vitamin B12 +113.7%
Contains more FolateFolate +283.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~2.192mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Roe DV% diff.
Vitamin B12 5.4µg 11.54µg 256%
Iron 10.84mg 0.77mg 126%
Copper 0.998mg 0.128mg 97%
Cholesterol 224mg 479mg 85%
Selenium 89.6µg 51.7µg 69%
Vitamin B2 1.729mg 0.949mg 60%
Sodium 744mg 117mg 27%
Vitamin B1 0.017mg 0.277mg 22%
Polyunsaturated fat 0.268g 3.404g 21%
Zinc 3.46mg 1.28mg 20%
Folate 24µg 92µg 17%
Calcium 180mg 28mg 15%
Vitamin A 203µg 91µg 12%
Fats 1.4g 8.23g 11%
Potassium 637mg 283mg 10%
Vitamin C 8.5mg 16.4mg 9%
Phosphorus 580mg 515mg 9%
Manganese 0.209mg 0.013mg 9%
Protein 32.48g 28.62g 8%
Magnesium 60mg 26mg 8%
Vitamin B6 0.27mg 0.185mg 7%
Saturated fat 0.236g 1.866g 7%
Vitamin B5 0.9mg 1.154mg 5%
Monounsaturated fat 0.162g 2.129g 5%
Calories 158kcal 204kcal 2%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 49kcal 71kcal N/A
Weight per 100 calories 63g 49g N/A
Unsaturated / Saturated Fat ratio 1.8 3 N/A
Net carbs 1.64g 1.92g N/A
Carbs 1.64g 1.92g 0%
Vitamin B3 2.189mg 2.192mg 0%
Tryptophan 0.364mg 0.375mg 0%
Threonine 1.398mg 1.305mg 0%
Isoleucine 1.414mg 1.465mg 0%
Leucine 2.287mg 2.509mg 0%
Lysine 2.427mg 2.179mg 0%
Methionine 0.733mg 0.71mg 0%
Phenylalanine 1.164mg 1.401mg 0%
Valine 1.419mg 1.676mg 0%
Histidine 0.624mg 0.778mg 0%
Omega-3 - EPA 0.078g 1.26g N/A
Omega-3 - DHA 0.132g 1.747g N/A
Omega-3 - DPA 0.012g 0.105g 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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more ProteinProtein +13.5%
Contains more OtherOther +29.2%
Contains more FatsFats +487.9%
Contains more CarbsCarbs +17.1%
~equal in Water ~58.63g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +1214.2%
Contains more Poly. FatPolyunsaturated fat +1170.1%

People also compare

Squid
Squid vs Caviar
Caviar
Squid
Squid vs Mussels
Mussels
Squid
Squid vs Crab
Crab
Roe
Roe vs Roe
Roe
Roe
Roe vs Salmon raw
Salmon raw
Roe
Roe vs Foie gras
Foie gras

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.