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  6. Squid as food vs. Rapini

Squid as food vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between Squid as food and Rapini

  • Squid as food is higher in Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, and Zinc, yet Rapini is higher in Folate.
  • Squid as food covers your daily Vitamin B12 needs 225% more than Rapini.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Broccoli raab, raw.

Infographic

Squid as food vs Rapini 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 as food
Squid as food
8
:
2
Rapini
Rapini
Contains more Calcium +66.7%
Contains more Iron +406.5%
Contains more Magnesium +172.7%
Contains more Phosphorus +694.5%
Contains more Potassium +225%
Contains more Zinc +349.4%
Contains more Copper +2276.2%
Contains more Selenium +8860%
Contains less Sodium -95.6%
Contains more Manganese +89%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +66.7%
Contains more Iron +406.5%
Contains more Magnesium +172.7%
Contains more Phosphorus +694.5%
Contains more Potassium +225%
Contains more Zinc +349.4%
Contains more Copper +2276.2%
Contains more Selenium +8860%
Contains less Sodium -95.6%
Contains more Manganese +89%

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 as food
Squid as food
5
:
7
Rapini
Rapini
Contains more Vitamin B2 +1240.3%
Contains more Vitamin B3 +79.3%
Contains more Vitamin B5 +179.5%
Contains more Vitamin B6 +57.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +288.4%
Contains more Vitamin C +137.6%
Contains more Vitamin B1 +852.9%
Contains more Folate +245.8%
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B2 +1240.3%
Contains more Vitamin B3 +79.3%
Contains more Vitamin B5 +179.5%
Contains more Vitamin B6 +57.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +288.4%
Contains more Vitamin C +137.6%
Contains more Vitamin B1 +852.9%
Contains more Folate +245.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Rapini
Rapini
Contains more Protein +924.6%
Contains more Fats +185.7%
Contains more Other +257.4%
Contains more Carbs +73.8%
Contains more Water +51.4%
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +924.6%
Contains more Fats +185.7%
Contains more Other +257.4%
Contains more Carbs +73.8%
Contains more Water +51.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +106.2%
Contains less Saturated Fat -78.8%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +106.2%
Contains less Saturated Fat -78.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid as food Rapini Opinion
Net carbs 1.64g 0.15g Squid as food
Protein 32.48g 3.17g Squid as food
Fats 1.4g 0.49g Squid as food
Carbs 1.64g 2.85g Rapini
Calories 158kcal 22kcal Squid as food
Fructose 0.17g Rapini
Sugar 0.38g Squid as food
Fiber 0g 2.7g Rapini
Calcium 180mg 108mg Squid as food
Iron 10.84mg 2.14mg Squid as food
Magnesium 60mg 22mg Squid as food
Phosphorus 580mg 73mg Squid as food
Potassium 637mg 196mg Squid as food
Sodium 744mg 33mg Rapini
Zinc 3.46mg 0.77mg Squid as food
Copper 0.998mg 0.042mg Squid as food
Manganese 0.209mg 0.395mg Rapini
Selenium 89.6µg 1µg Squid as food
Vitamin A 675IU 2622IU Rapini
Vitamin A RAE 203µg 131µg Squid as food
Vitamin E 1.62mg Rapini
Vitamin C 8.5mg 20.2mg Rapini
Vitamin B1 0.017mg 0.162mg Rapini
Vitamin B2 1.729mg 0.129mg Squid as food
Vitamin B3 2.189mg 1.221mg Squid as food
Vitamin B5 0.9mg 0.322mg Squid as food
Vitamin B6 0.27mg 0.171mg Squid as food
Folate 24µg 83µg Rapini
Vitamin B12 5.4µg 0µg Squid as food
Vitamin K 224µg Rapini
Tryptophan 0.364mg 0.043mg Squid as food
Threonine 1.398mg 0.106mg Squid as food
Isoleucine 1.414mg 0.104mg Squid as food
Leucine 2.287mg 0.17mg Squid as food
Lysine 2.427mg 0.198mg Squid as food
Methionine 0.733mg 0.048mg Squid as food
Phenylalanine 1.164mg 0.128mg Squid as food
Valine 1.419mg 0.153mg Squid as food
Histidine 0.624mg 0.066mg Squid as food
Cholesterol 224mg 0mg Rapini
Saturated Fat 0.236g 0.05g Rapini
Omega-3 - DHA 0.132g 0g Squid as food
Omega-3 - EPA 0.078g 0g Squid as food
Omega-3 - DPA 0.012g 0g Squid as food
Monounsaturated Fat 0.162g 0.026g Squid as food
Polyunsaturated fat 0.268g 0.13g Squid as food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110%
Squid as food
86%
Rapini
Minerals Daily Need Coverage Score
185%
Squid as food
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 32)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $0.4)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 711mg)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.186g)
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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.