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  6. Arborio rice vs. Squid

Arborio rice vs. Squid — In-Depth Nutrition Comparison

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Important differences between arborio rice and squid

  • Arborio rice has less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and potassium.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 -100%
Contains more ManganeseManganese +70.8%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +17900%
Contains more PotassiumPotassium +2350%
Contains more IronIron +642.5%
Contains more CopperCopper +1286.1%
Contains more ZincZinc +765%
Contains more PhosphorusPhosphorus +1657.6%
Contains more SeleniumSelenium +1094.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Squid
Squid
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +864.7%
Contains more FolateFolate +145.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +10706.3%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B6Vitamin B6 +357.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 7.5µg 89.6µg 149%
Vitamin B2 0.016mg 1.729mg 132%
Iron 1.46mg 10.84mg 117%
Copper 0.072mg 0.998mg 103%
Phosphorus 33mg 580mg 78%
Cholesterol 0mg 224mg 75%
Protein 2.36g 32.48g 60%
Sodium 0mg 744mg 32%
Zinc 0.4mg 3.46mg 28%
Vitamin A 0µg 203µg 23%
Potassium 26mg 637mg 18%
Calcium 1mg 180mg 18%
Vitamin B6 0.059mg 0.27mg 16%
Magnesium 8mg 60mg 12%
Vitamin B1 0.164mg 0.017mg 12%
Vitamin B5 0.397mg 0.9mg 10%
Folate 59µg 24µg 9%
Carbs 28.73g 1.64g 9%
Vitamin C 0mg 8.5mg 9%
Manganese 0.357mg 0.209mg 6%
Vitamin B3 1.493mg 2.189mg 4%
Fats 0.19g 1.4g 2%
Polyunsaturated fat 0.05g 0.268g 1%
Calories 130kcal 158kcal 1%
Saturated fat 0.051g 0.236g 1%
Net carbs 28.73g 1.64g N/A
Monounsaturated fat 0.058g 0.162g 0%
Tryptophan 0.027mg 0.364mg 0%
Threonine 0.084mg 1.398mg 0%
Isoleucine 0.102mg 1.414mg 0%
Leucine 0.195mg 2.287mg 0%
Lysine 0.085mg 2.427mg 0%
Methionine 0.056mg 0.733mg 0%
Phenylalanine 0.126mg 1.164mg 0%
Valine 0.144mg 1.419mg 0%
Histidine 0.056mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 CarbsCarbs +1651.8%
Contains more WaterWater +12.1%
Contains more ProteinProtein +1276.3%
Contains more FatsFats +636.8%
Contains more OtherOther +1668.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 -78.4%
Contains more Mono. FatMonounsaturated fat +179.3%
Contains more Poly. FatPolyunsaturated fat +436%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.