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Squid vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between squid and tuna

  • Squid has more vitamin B12, iron, vitamin B2, copper, and phosphorus; however, tuna is richer in vitamin B3, vitamin B6, and selenium.
  • Squid covers your daily vitamin B12 needs 127% more than tuna.
  • Tuna has 23 times less copper than squid. Squid has 0.998mg of copper, while tuna has 0.043mg.
  • Tuna contains less sodium.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Squid vs Tuna 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
8
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%
Tuna
Tuna
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +4400%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +1078.3%
Contains more CopperCopper +2220.9%
Contains more ZincZinc +668.9%
Contains more PhosphorusPhosphorus +74.2%
Contains more ManganeseManganese +1507.7%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +20.8%

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
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%
Tuna
Tuna
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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +822.7%
Contains more Vitamin B2Vitamin B2 +1162%
Contains more Vitamin B5Vitamin B5 +169.5%
Contains more Vitamin B12Vitamin B12 +129.8%
Contains more FolateFolate +1100%
Contains more Vitamin B1Vitamin B1 +688.2%
Contains more Vitamin B3Vitamin B3 +908.2%
Contains more Vitamin B6Vitamin B6 +284.4%

All nutrients comparison - raw data values

Nutrient Squid Tuna DV% diff.
Vitamin B12 5.4µg 2.35µg 127%
Iron 10.84mg 0.92mg 124%
Vitamin B3 2.189mg 22.07mg 124%
Vitamin B2 1.729mg 0.137mg 122%
Copper 0.998mg 0.043mg 106%
Cholesterol 224mg 47mg 59%
Vitamin B6 0.27mg 1.038mg 59%
Phosphorus 580mg 333mg 35%
Selenium 89.6µg 108.2µg 34%
Sodium 744mg 54mg 30%
Zinc 3.46mg 0.45mg 27%
Vitamin A 203µg 22µg 20%
Calcium 180mg 4mg 18%
Choline 77.6mg 14%
Vitamin B5 0.9mg 0.334mg 11%
Vitamin D* 82 IU 10%
Vitamin D 2µg 10%
Vitamin B1 0.017mg 0.134mg 10%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.013mg 9%
Protein 32.48g 29.15g 7%
Folate 24µg 2µg 6%
Magnesium 60mg 42mg 4%
Potassium 637mg 527mg 3%
Vitamin E 0.29mg 2%
Calories 158kcal 130kcal 1%
Fats 1.4g 0.59g 1%
Carbs 1.64g 0g 1%
Polyunsaturated fat 0.268g 0.175g 1%
Protein per 100 calories 21g 22g N/A
Calories per 10 g protein 49kcal 45kcal N/A
Weight per 100 calories 63g 77g N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.236g 0.205g 0%
Monounsaturated fat 0.162g 0.138g 0%
Tryptophan 0.364mg 0.313mg 0%
Threonine 1.398mg 1.224mg 0%
Isoleucine 1.414mg 1.287mg 0%
Leucine 2.287mg 2.27mg 0%
Lysine 2.427mg 2.565mg 0%
Methionine 0.733mg 0.827mg 0%
Phenylalanine 1.164mg 1.091mg 0%
Valine 1.419mg 1.438mg 0%
Histidine 0.624mg 0.822mg 0%
Omega-3 - EPA 0.078g 0.015g N/A
Omega-3 - DHA 0.132g 0.105g N/A
Omega-3 - DPA 0.012g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more ProteinProtein +11.4%
Contains more FatsFats +137.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +162.5%
Contains more WaterWater +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +17.4%
Contains more Poly. FatPolyunsaturated fat +53.1%
Contains less Sat. FatSaturated fat -13.1%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.