USDA-derived comparison
Squid (Calamari) vs Tuna Steak
Squid (Calamari) leads for Vitamin B2, Vitamin E and Zinc; Tuna Steak answers with Selenium, Vitamin B3 and Vitamin B12.
Who each is for: Choose squid (Calamari) for vitamin B2 and vitamin E. Choose tuna Steak for selenium and vitamin B3.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Squid (Calamari)
Typical serving: 1 serving (85g)
18/100
Tuna Steak
Typical serving: 1 steak (130g)
29/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Squid (Calamari) | Tuna Steak |
|---|---|---|
| Calories | 92 kcal | 130 kcal |
| Protein | 16 g | 29 g |
| Carbs | 3 g | 0 g |
| Fat | 1 g | 1 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 44 mg | 54 mg |
| Potassium | 246 mg | 527 mg |
| Calcium | 32 mg | 4 mg |
| Iron | 0.7 mg | 0.9 mg |
| Magnesium | 33 mg | 42 mg |
| Zinc | 1.5 mg | 0.5 mg |
| Vitamin C | 5 mg | 0 mg |
| Vitamin D | 0 µg | 2 µg |
| Vitamin B12 | 1.3 µg | 2.4 µg |
| Folate | 5 µg | 2 µg |
Servings differ: 1 serving of squid (calamari) is about 85g, 1 steak of tuna steak about 130g. Scale accordingly before deciding anything on the 100g basis alone.
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