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  6. Squid vs. Trout

Squid vs. Trout — In-Depth Nutrition Comparison

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Significant differences between squid and trout

  • Squid has more iron, vitamin B2, selenium, copper, vitamin B12, phosphorus, and zinc; however, trout is richer in vitamin B3.
  • Squid covers your daily iron needs 131% more than trout.
  • Trout has 18 times less copper than squid. Squid has 0.998mg of copper, while trout has 0.055mg.
  • Trout contains less sodium.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, trout, rainbow, farmed, cooked, dry heat.

Infographic

Squid vs Trout 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%
Trout
Trout
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +2911.1%
Contains more CopperCopper +1714.5%
Contains more ZincZinc +540.7%
Contains more PhosphorusPhosphorus +114.8%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +218.9%
Contains less SodiumSodium -91.8%

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
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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Trout
Trout
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 9.7% 285% 33% 56% 36% 25% 125% 119% 89% 514% 0.25% 9%
Contains more Vitamin CVitamin C +193.1%
Contains more Vitamin AVitamin A +103%
Contains more Vitamin B2Vitamin B2 +1515.9%
Contains more Vitamin B12Vitamin B12 +31.4%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +741.2%
Contains more Vitamin B3Vitamin B3 +203.6%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin B6Vitamin B6 +43%

All nutrients comparison - raw data values

Nutrient Squid Trout DV% diff.
Iron 10.84mg 0.36mg 131%
Vitamin B2 1.729mg 0.107mg 125%
Selenium 89.6µg 28.1µg 112%
Copper 0.998mg 0.055mg 105%
Vitamin D* 759 IU 95%
Vitamin D 19µg 95%
Vitamin B12 5.4µg 4.11µg 54%
Cholesterol 224mg 70mg 51%
Phosphorus 580mg 270mg 44%
Sodium 744mg 61mg 30%
Vitamin B3 2.189mg 6.646mg 28%
Zinc 3.46mg 0.54mg 27%
Vitamin B5 0.9mg 1.99mg 22%
Vitamin E 2.79mg 19%
Protein 32.48g 23.8g 17%
Calcium 180mg 30mg 15%
Choline 77.6mg 14%
Vitamin A 203µg 100µg 11%
Vitamin B1 0.017mg 0.143mg 11%
Polyunsaturated fat 0.268g 1.799g 10%
Fats 1.4g 7.38g 9%
Manganese 0.209mg 0.013mg 9%
Vitamin B6 0.27mg 0.386mg 9%
Magnesium 60mg 30mg 7%
Vitamin C 8.5mg 2.9mg 6%
Potassium 637mg 450mg 6%
Saturated fat 0.236g 1.651g 6%
Monounsaturated fat 0.162g 2.363g 6%
Folate 24µg 12µg 3%
Calories 158kcal 168kcal 1%
Carbs 1.64g 0g 1%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 49kcal 71kcal N/A
Weight per 100 calories 63g 60g N/A
Unsaturated / Saturated Fat ratio 1.8 2.5 N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.364mg 0.279mg 0%
Threonine 1.398mg 1.092mg 0%
Isoleucine 1.414mg 1.148mg 0%
Leucine 2.287mg 2.025mg 0%
Lysine 2.427mg 2.287mg 0%
Methionine 0.733mg 0.738mg 0%
Phenylalanine 1.164mg 0.973mg 0%
Valine 1.419mg 1.283mg 0%
Histidine 0.624mg 0.733mg 0%
Omega-3 - EPA 0.078g 0.259g N/A
Omega-3 - DHA 0.132g 0.616g N/A
Omega-3 - DPA 0.012g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g 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
Trout
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more ProteinProtein +36.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3260%
Contains more FatsFats +427.1%
Contains more WaterWater +12.4%

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
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +1358.6%
Contains more Poly. FatPolyunsaturated fat +571.3%

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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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.