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Squid vs. Shark — In-Depth Nutrition Comparison

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A recap on the differences between squid and shark

  • Squid is higher than shark in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, and zinc.
  • Squid covers your daily vitamin B12 needs 175% more than shark.
  • Squid contains 24 times more copper than shark. While squid contains 0.998mg of copper, shark contains only 0.042mg.
  • The amount of sodium in shark is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, shark, mixed species, cooked, batter-dipped and fried.

Infographic

Squid vs Shark 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%
Shark
Shark
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 14% 42% 14% 13% 83% 16% 6.5% 185%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +311%
Contains more IronIron +876.6%
Contains more CopperCopper +2276.2%
Contains more ZincZinc +620.8%
Contains more PhosphorusPhosphorus +199%
Contains more ManganeseManganese +318%
Contains more SeleniumSelenium +163.5%
Contains less SodiumSodium -83.6%

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
6
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%
Shark
Shark
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 0% 0% 18% 0% 18% 22% 52% 37% 69% 151% 0% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +275.9%
Contains more Vitamin B2Vitamin B2 +1682.5%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin B12Vitamin B12 +346.3%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +323.5%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B6Vitamin B6 +11.1%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Shark DV% diff.
Vitamin B12 5.4µg 1.21µg 175%
Vitamin B2 1.729mg 0.097mg 126%
Iron 10.84mg 1.11mg 122%
Copper 0.998mg 0.042mg 106%
Selenium 89.6µg 34µg 101%
Cholesterol 224mg 59mg 55%
Phosphorus 580mg 194mg 55%
Protein 32.48g 18.62g 28%
Zinc 3.46mg 0.48mg 27%
Sodium 744mg 122mg 27%
Polyunsaturated fat 0.268g 3.701g 23%
Fats 1.4g 13.82g 19%
Vitamin A 203µg 54µg 17%
Potassium 637mg 155mg 14%
Monounsaturated fat 0.162g 5.935g 14%
Calcium 180mg 50mg 13%
Saturated fat 0.236g 3.205g 13%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.05mg 7%
Vitamin B5 0.9mg 0.62mg 6%
Vitamin B1 0.017mg 0.072mg 5%
Calories 158kcal 228kcal 4%
Magnesium 60mg 43mg 4%
Vitamin B3 2.189mg 2.783mg 4%
Carbs 1.64g 6.39g 2%
Vitamin B6 0.27mg 0.3mg 2%
Folate 24µg 15µg 2%
Protein per 100 calories 21g 8.2g N/A
Calories per 10 g protein 49kcal 122kcal N/A
Weight per 100 calories 63g 44g N/A
Unsaturated / Saturated Fat ratio 1.8 3 N/A
Net carbs 1.64g 6.39g N/A
Tryptophan 0.364mg 0.212mg 0%
Threonine 1.398mg 0.843mg 0%
Isoleucine 1.414mg 0.867mg 0%
Leucine 2.287mg 1.515mg 0%
Lysine 2.427mg 1.634mg 0%
Methionine 0.733mg 0.541mg 0%
Phenylalanine 1.164mg 0.75mg 0%
Valine 1.419mg 0.965mg 0%
Histidine 0.624mg 0.538mg 0%
Omega-3 - EPA 0.078g 0.258g N/A
Omega-3 - DHA 0.132g 0.431g N/A
Omega-3 - DPA 0.012g 0.089g 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
Shark
Shark
2
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 g
Contains more ProteinProtein +74.4%
Contains more OtherOther +211.1%
Contains more FatsFats +887.1%
Contains more CarbsCarbs +289.6%
~equal in Water ~60.09g

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
Shark
Shark
2
25% 46% 29%
Saturated fat: Sat. Fat 3.205 g
Monounsaturated fat: Mono. Fat 5.935 g
Polyunsaturated fat: Poly. Fat 3.701 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +3563.6%
Contains more Poly. FatPolyunsaturated fat +1281%

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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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.