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Rice vs. Squid — In-Depth Nutrition Comparison

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The main differences between rice and squid

  • Squid is richer than rice in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and potassium.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Rice contains less sodium.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Rice vs Squid infographic
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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.
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -99.9%
Contains more ManganeseManganese +125.8%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1720%
Contains more IronIron +803.3%
Contains more CopperCopper +1346.4%
Contains more ZincZinc +606.1%
Contains more PhosphorusPhosphorus +1248.8%
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.
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +858.8%
Contains more FolateFolate +141.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13200%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +190.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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 +1617.7%
Contains more WaterWater +12%
Contains more ProteinProtein +1107.4%
Contains more FatsFats +400%
Contains more OtherOther +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
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 -67.4%
Contains more Mono. FatMonounsaturated fat +84.1%
Contains more Poly. FatPolyunsaturated fat +252.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Squid
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 7.5µg 89.6µg 149%
Vitamin B2 0.013mg 1.729mg 132%
Iron 1.2mg 10.84mg 121%
Copper 0.069mg 0.998mg 103%
Phosphorus 43mg 580mg 77%
Cholesterol 0mg 224mg 75%
Protein 2.69g 32.48g 60%
Sodium 1mg 744mg 32%
Zinc 0.49mg 3.46mg 27%
Vitamin A 0µg 203µg 23%
Potassium 35mg 637mg 18%
Calcium 10mg 180mg 17%
Vitamin B6 0.093mg 0.27mg 14%
Vitamin B1 0.163mg 0.017mg 12%
Manganese 0.472mg 0.209mg 11%
Magnesium 12mg 60mg 11%
Vitamin B5 0.39mg 0.9mg 10%
Vitamin C 0mg 8.5mg 9%
Folate 58µg 24µg 9%
Carbs 28.17g 1.64g 9%
Vitamin B3 1.476mg 2.189mg 4%
Fiber 0.4g 0g 2%
Fats 0.28g 1.4g 2%
Saturated fat 0.077g 0.236g 1%
Polyunsaturated fat 0.076g 0.268g 1%
Calories 130kcal 158kcal 1%
Net carbs 27.77g 1.64g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.088g 0.162g 0%
Tryptophan 0.031mg 0.364mg 0%
Threonine 0.096mg 1.398mg 0%
Isoleucine 0.116mg 1.414mg 0%
Leucine 0.222mg 2.287mg 0%
Lysine 0.097mg 2.427mg 0%
Methionine 0.063mg 0.733mg 0%
Phenylalanine 0.144mg 1.164mg 0%
Valine 0.164mg 1.419mg 0%
Histidine 0.063mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Rice
104%
Squid
Minerals Daily Need Coverage Score
22%
Rice
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 60)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 743mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.159g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.