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Squid, raw vs Mussel, cooked: nutrition comparison

Per 100 g: 77 kcal for Squid, raw, versus 108 kcal for Mussel, cooked, a difference of 31 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Squid, raw

Seafood, crustaceans and shellfish100 g

Protein14.4 g 14.4 g

Fat1.2 g 1.2 g

Vitamin D0.4 µg 0.4 µg

Omega-30.4 g 0.4 g

Energy77 kcal 77 kcal

Protein−2.8 g

Fat−0.9 g

Vitamin D+0.4 µg

Omega-3−0.1 g

Energy−31 kcal

Mussel, cooked

Seafood, crustaceans and shellfish100 g

Protein17.2 g 17.2 g

Fat2.1 g 2.1 g

Vitamin D0 µg 0 µg

Omega-30.5 g 0.5 g

Energy108 kcal 108 kcal

Highest vitamin B12 content

Mussel, cooked contains 14.5 µg more vitamin B12 per 100 g.

Highest iron content

Mussel, cooked contains 3.8 mg more iron per 100 g.

Highest folate content

Mussel, cooked contains 37 µg more folate per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Squid, raw	Mussel, cooked
Macronutrients
Energy	77 kcal	108 kcal
Protein	14.4 g	17.2 g
Fat	1.2 g	2.1 g
of which saturated fat	0.3 g	0.4 g
of which polyunsaturated	0.4 g	0.7 g
of which omega-3	0.4 g	0.5 g
Carbohydrates	2.2 g	5.1 g
of which sugars	0 g	n/a
Dietary fibre	0 g	0 g
Water	80.9 g	74.1 g
Alcohol	0 g	0 g
Minerals
Calcium	18 mg	59 mg
Iron	0.2 mg	4 mg
Magnesium	44 mg	67 mg
Phosphorus	170 mg	180 mg
Potassium	230 mg	170 mg
Sodium	240 mg	320 mg
Zinc	1.1 mg	2.9 mg
Vitamins
Vitamin D	0.4 µg	< 0,3 µg
Vitamin B12	3.1 µg	17.6 µg
Vitamin C	2 mg	6 mg
Folate	11 µg	48 µg

Squid, raw vs Mussel, cooked: nutrition comparison

Squid, raw

Mussel, cooked

Full comparison, nutrient by nutrient

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