Squid (calamari) vs Cod
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cod, Pacific or Alaskan, frozen, wild caught is higher in more vitamins & minerals
Calories (kcal)
Squid (calamari) —
Cod —
Protein (g)
Squid (calamari) 8.81
Cod 14.2
Carbs (g)
Squid (calamari) 0.932
Cod 0.524
Fat (g)
Squid (calamari) 0.551
Cod 0.216
Fiber (g)
Squid (calamari) —
Cod —
Quick answers
Which has more protein?
Cod, Pacific or Alaskan, frozen, wild caught — 14.2g vs 8.81g per 100g.
Which is more nutrient-dense?
Cod, Pacific or Alaskan, frozen, wild caught scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Squid (calamari) | Cod | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 88.9 g | 83.5 g | +6% |
| Protein | 8.81 g | 14.2 g | -38% |
| Total lipid (fat) | 0.551 g | 0.216 g | +155% |
| Carbohydrate, by difference | 0.932 g | 0.524 g | +78% |
| Vitamins | |||
| Vitamin B-12 — Cobalamin | 1.13 ug | 0.586 ug | +92% |
| Minerals | |||
| Calcium, Ca | 10.6 mg | 9.01 mg | +17% |
| Iron, Fe | 0 mg | 0 mg | = |
| Magnesium, Mg | 10.5 mg | 17.9 mg | -41% |
| Phosphorus, P | 63.8 mg | 279 mg | -77% |
| Potassium, K | 9.48 mg | 192 mg | -95% |
| Sodium, Na | 272 mg | 354 mg | -23% |
| Zinc, Zn | 0.527 mg | 0.269 mg | +96% |
| Copper, Cu | 0.077 mg | 0.009 mg | +794% |
| Manganese, Mn | 0.005 mg | 0 mg | |
| Selenium, Se | 20.9 ug | 22.3 ug | -6% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 44 kcal | 61 kcal | -28% |
| Nitrogen | 1.41 g | 2.27 g | -38% |
| Ash | 0.801 g | 1.53 g | -48% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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