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  6. Squid vs. Bulgur dry

Squid vs. Bulgur dry — In-Depth Nutrition Comparison

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Differences between squid and bulgur dry

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus, while bulgur dry has more manganese and fiber.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Bulgur, dry.

Infographic

Squid vs Bulgur dry 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
Squid
7
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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +414.3%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +340.7%
Contains more CopperCopper +197.9%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +93.3%
Contains more SeleniumSelenium +3795.7%
Contains more MagnesiumMagnesium +173.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1358.4%

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
Squid
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 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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1403.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1264.7%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Bulgur dry DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 2.3µg 159%
Vitamin B2 1.729mg 0.115mg 124%
Manganese 0.209mg 3.048mg 123%
Iron 10.84mg 2.46mg 105%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.335mg 74%
Fiber 0g 12.5g 50%
Protein 32.48g 12.29g 40%
Phosphorus 580mg 300mg 40%
Sodium 744mg 17mg 32%
Carbs 1.64g 75.87g 25%
Magnesium 60mg 164mg 25%
Vitamin A 203µg 0µg 23%
Vitamin B3 2.189mg 5.114mg 18%
Vitamin B1 0.017mg 0.232mg 18%
Calcium 180mg 35mg 15%
Zinc 3.46mg 1.93mg 14%
Calories 158kcal 342kcal 9%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 410mg 7%
Vitamin B6 0.27mg 0.342mg 6%
Choline 28.1mg 5%
Vitamin B5 0.9mg 1.045mg 3%
Polyunsaturated fat 0.268g 0.541g 2%
Vitamin K 1.9µg 2%
Folate 24µg 27µg 1%
Fats 1.4g 1.33g 0%
Net carbs 1.64g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Saturated fat 0.236g 0.232g 0%
Monounsaturated fat 0.162g 0.173g 0%
Tryptophan 0.364mg 0.19mg 0%
Threonine 1.398mg 0.354mg 0%
Isoleucine 1.414mg 0.455mg 0%
Leucine 2.287mg 0.83mg 0%
Lysine 2.427mg 0.339mg 0%
Methionine 0.733mg 0.19mg 0%
Phenylalanine 1.164mg 0.58mg 0%
Valine 1.419mg 0.554mg 0%
Histidine 0.624mg 0.285mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +164.3%
Contains more WaterWater +579.1%
Contains more OtherOther +122.5%
Contains more CarbsCarbs +4526.2%
~equal in Fats ~1.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
0
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Poly. FatPolyunsaturated fat +101.9%
~equal in Saturated fat ~0.232g
~equal in Monounsaturated fat ~0.173g

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.