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  6. Squid vs. Glutinous rice

Squid vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between squid and glutinous rice

  • Squid is richer than glutinous rice in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Rice, white, glutinous, unenriched, cooked.

Infographic

Squid vs Glutinous rice 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.
Squid
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +8900%
Contains more PotassiumPotassium +6270%
Contains more IronIron +7642.9%
Contains more CopperCopper +1936.7%
Contains more ZincZinc +743.9%
Contains more PhosphorusPhosphorus +7150%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +25.4%

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
8
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13200%
Contains more Vitamin B3Vitamin B3 +654.8%
Contains more Vitamin B5Vitamin B5 +318.6%
Contains more Vitamin B6Vitamin B6 +938.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2300%
Contains more Vitamin B1Vitamin B1 +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Squid Glutinous rice DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 5.6µg 153%
Iron 10.84mg 0.14mg 134%
Vitamin B2 1.729mg 0.013mg 132%
Copper 0.998mg 0.049mg 105%
Phosphorus 580mg 8mg 82%
Cholesterol 224mg 0mg 75%
Protein 32.48g 2.02g 61%
Sodium 744mg 5mg 32%
Zinc 3.46mg 0.41mg 28%
Vitamin A 203µg 0µg 23%
Vitamin B6 0.27mg 0.026mg 19%
Calcium 180mg 2mg 18%
Potassium 637mg 10mg 18%
Vitamin B5 0.9mg 0.215mg 14%
Magnesium 60mg 5mg 13%
Vitamin B3 2.189mg 0.29mg 12%
Vitamin C 8.5mg 0mg 9%
Folate 24µg 1µg 6%
Carbs 1.64g 21.09g 6%
Fiber 0g 1g 4%
Calories 158kcal 97kcal 3%
Manganese 0.209mg 0.262mg 2%
Fats 1.4g 0.19g 2%
Saturated fat 0.236g 0.039g 1%
Polyunsaturated fat 0.268g 0.069g 1%
Net carbs 1.64g 20.09g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin B1 0.017mg 0.02mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.162g 0.07g 0%
Tryptophan 0.364mg 0.023mg 0%
Threonine 1.398mg 0.072mg 0%
Isoleucine 1.414mg 0.087mg 0%
Leucine 2.287mg 0.167mg 0%
Lysine 2.427mg 0.073mg 0%
Methionine 0.733mg 0.047mg 0%
Phenylalanine 1.164mg 0.108mg 0%
Valine 1.419mg 0.123mg 0%
Histidine 0.624mg 0.047mg 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
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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +1507.9%
Contains more FatsFats +636.8%
Contains more OtherOther +4700%
Contains more CarbsCarbs +1186%
Contains more WaterWater +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +131.4%
Contains more Poly. FatPolyunsaturated fat +288.4%
Contains less Sat. FatSaturated fat -83.5%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.