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Tuna vs. Squid — In-Depth Nutrition Comparison

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Significant differences between tuna and squid

  • Tuna has more vitamin B3, vitamin B6, and selenium; however, squid is richer in vitamin B12, iron, vitamin B2, copper, and phosphorus.
  • Squid covers your daily vitamin B12 needs 127% more than tuna.
  • Squid has 10 times less vitamin B3 than tuna. Tuna has 22.07mg of vitamin B3, while squid has 2.189mg.
  • Tuna contains less cholesterol.

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

Infographic

Tuna 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.
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%
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%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +20.8%
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%

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.
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +688.2%
Contains more Vitamin B3Vitamin B3 +908.2%
Contains more Vitamin B6Vitamin B6 +284.4%
Contains more Vitamin KVitamin K +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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
Contains more WaterWater +12.9%
Contains more ProteinProtein +11.4%
Contains more FatsFats +137.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -13.1%
Contains more Mono. FatMonounsaturated fat +17.4%
Contains more Poly. FatPolyunsaturated fat +53.1%

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