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Squid vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between squid and arborio rice

  • 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 Mollusks, cuttlefish, mixed species, cooked, moist heat and Rice, white, short-grain, enriched, cooked.

Infographic

Squid vs Arborio rice 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.
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%
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%
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%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +70.8%

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.
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%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +864.7%
Contains more FolateFolate +145.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Arborio rice
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
104%
Squid
12%
Arborio rice
Minerals Daily Need Coverage Score
185%
Squid
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 69)
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 richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.185g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.