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Trout vs. Squid — In-Depth Nutrition Comparison

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Significant differences between trout and squid

  • Trout has more vitamin B3; however, squid is richer in iron, vitamin B2, selenium, copper, vitamin B12, phosphorus, and zinc.
  • Squid covers your daily iron needs 131% more than trout.
  • Squid has 3 times less vitamin B3 than trout. Trout has 6.646mg of vitamin B3, while squid has 2.189mg.
  • Trout contains less cholesterol.

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

Infographic

Trout vs Squid 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.
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%
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%
Contains less SodiumSodium -91.8%
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%

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.
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +427.1%
Contains more WaterWater +12.4%
Contains more ProteinProtein +36.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +1358.6%
Contains more Poly. FatPolyunsaturated fat +571.3%
Contains less Sat. FatSaturated fat -85.7%

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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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.