Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid
  5. Compare
  6. Squid vs. Brown rice

Squid vs. Brown rice — In-Depth Nutrition Comparison

Compare

What are the main differences between squid and brown rice?

  • Squid is richer in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc, while brown rice is higher in manganese.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Squid vs Brown 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
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +640.7%
Contains more IronIron +1835.7%
Contains more CopperCopper +841.5%
Contains more ZincZinc +387.3%
Contains more PhosphorusPhosphorus +463.1%
Contains more SeleniumSelenium +1444.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +366%

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
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2405.8%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +947.1%
Contains more Vitamin B3Vitamin B3 +17%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Brown rice DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 5.8µg 152%
Iron 10.84mg 0.56mg 129%
Vitamin B2 1.729mg 0.069mg 128%
Copper 0.998mg 0.106mg 99%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 103mg 68%
Protein 32.48g 2.74g 59%
Manganese 0.209mg 0.974mg 33%
Sodium 744mg 4mg 32%
Zinc 3.46mg 0.71mg 25%
Vitamin A 203µg 0µg 23%
Calcium 180mg 3mg 18%
Potassium 637mg 86mg 16%
Vitamin B1 0.017mg 0.178mg 13%
Vitamin B6 0.27mg 0.123mg 11%
Vitamin B5 0.9mg 0.38mg 10%
Starch 24.79g 10%
Vitamin C 8.5mg 0mg 9%
Carbs 1.64g 25.58g 8%
Fiber 0g 1.6g 6%
Magnesium 60mg 39mg 5%
Folate 24µg 9µg 4%
Choline 9.2mg 2%
Calories 158kcal 123kcal 2%
Vitamin B3 2.189mg 2.561mg 2%
Vitamin E 0.17mg 1%
Fats 1.4g 0.97g 1%
Monounsaturated fat 0.162g 0.369g 1%
Polyunsaturated fat 0.268g 0.366g 1%
Net carbs 1.64g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Saturated fat 0.236g 0.26g 0%
Tryptophan 0.364mg 0.033mg 0%
Threonine 1.398mg 0.095mg 0%
Isoleucine 1.414mg 0.109mg 0%
Leucine 2.287mg 0.214mg 0%
Lysine 2.427mg 0.099mg 0%
Methionine 0.733mg 0.058mg 0%
Phenylalanine 1.164mg 0.133mg 0%
Valine 1.419mg 0.151mg 0%
Histidine 0.624mg 0.066mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +1085.4%
Contains more FatsFats +44.3%
Contains more OtherOther +663.6%
Contains more CarbsCarbs +1459.8%
Contains more WaterWater +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -9.2%
Contains more Mono. FatMonounsaturated fat +127.8%
Contains more Poly. FatPolyunsaturated fat +36.6%

People also compare

Squid
Squid vs Caviar
Caviar
Squid
Squid vs Mussels
Mussels
Squid
Squid vs Crab
Crab
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.