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Semolina vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between semolina and squid

  • Semolina is higher in manganese, yet squid is higher in vitamin B12, vitamin B2, selenium, iron, copper, phosphorus, and zinc.
  • Squid covers your daily vitamin B12 needs 225% more than semolina.
  • Semolina contains 5 times more manganese than squid. While semolina contains 1.035mg of manganese, squid contains only 0.209mg.
  • The amount of sodium in semolina is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 -99.7%
Contains more ManganeseManganese +395.2%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +153.5%
Contains more PotassiumPotassium +266.1%
Contains more IronIron +1364.9%
Contains more CopperCopper +251.4%
Contains more ZincZinc +239.2%
Contains more PhosphorusPhosphorus +279.1%
Contains more SeleniumSelenium +350.3%

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Squid
6
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 +1217.6%
Contains more Vitamin B3Vitamin B3 +130.6%
Contains more Vitamin B6Vitamin B6 +67.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +3358%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Squid
4
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 +4832.3%
Contains more ProteinProtein +332.5%
Contains more FatsFats +35.9%
Contains more WaterWater +519.9%
Contains more OtherOther +373.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Squid
1
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 more Mono. FatMonounsaturated fat +59.3%
Contains more Poly. FatPolyunsaturated fat +20.1%
Contains less Sat. FatSaturated fat -19.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Vitamin B2 0.05mg 1.729mg 129%
Selenium 19.9µg 89.6µg 127%
Iron 0.74mg 10.84mg 126%
Copper 0.284mg 0.998mg 79%
Cholesterol 0mg 224mg 75%
Phosphorus 153mg 580mg 61%
Protein 7.51g 32.48g 50%
Manganese 1.035mg 0.209mg 36%
Sodium 2mg 744mg 32%
Starch 68.29g 28%
Carbs 80.89g 1.64g 26%
Vitamin A 203µg 23%
Zinc 1.02mg 3.46mg 22%
Vitamin B3 5.048mg 2.189mg 18%
Vitamin B1 0.224mg 0.017mg 17%
Vitamin B6 0.452mg 0.27mg 14%
Potassium 174mg 637mg 14%
Calories 374kcal 158kcal 11%
Calcium 71mg 180mg 11%
Vitamin C 0mg 8.5mg 9%
Magnesium 27mg 60mg 8%
Fiber 1.8g 0g 7%
Vitamin B5 0.672mg 0.9mg 5%
Folate 8µg 24µg 4%
Fats 1.03g 1.4g 1%
Net carbs 79.09g 1.64g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.294g 0.236g 0%
Monounsaturated fat 0.258g 0.162g 0%
Polyunsaturated fat 0.322g 0.268g 0%
Tryptophan 0.103mg 0.364mg 0%
Threonine 0.271mg 1.398mg 0%
Isoleucine 0.339mg 1.414mg 0%
Leucine 0.656mg 2.287mg 0%
Lysine 0.215mg 2.427mg 0%
Methionine 0.183mg 0.733mg 0%
Phenylalanine 0.398mg 1.164mg 0%
Valine 0.47mg 1.419mg 0%
Histidine 0.185mg 0.624mg 0%
Fructose 0.02g 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
Semolina 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
24%
Semolina
104%
Squid
Minerals Daily Need Coverage Score
52%
Semolina
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 54)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 742mg)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.