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Squid vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on differences between squid and sweet roll

  • Squid is higher in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc, yet sweet roll is higher in vitamin B1.
  • Squid covers your daily vitamin B12 needs 219% more than sweet roll.
  • Squid contains 11 times more copper than sweet roll. While squid contains 0.998mg of copper, sweet roll contains only 0.088mg.
  • The amount of cholesterol in sweet roll is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Squid vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +252.9%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +473.9%
Contains more IronIron +577.5%
Contains more CopperCopper +1034.1%
Contains more ZincZinc +486.4%
Contains more PhosphorusPhosphorus +663.2%
Contains more SeleniumSelenium +427.1%
Contains less SodiumSodium -59.1%
Contains more ManganeseManganese +43.5%

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
6
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin AVitamin A +227.4%
Contains more Vitamin B2Vitamin B2 +552.5%
Contains more Vitamin B5Vitamin B5 +121.7%
Contains more Vitamin B6Vitamin B6 +152.3%
Contains more Vitamin B12Vitamin B12 +3757.1%
Contains more Vitamin B1Vitamin B1 +1805.9%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.384mg

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +423.9%
Contains more WaterWater +146.5%
Contains more OtherOther +97.6%
Contains more FatsFats +1071.4%
Contains more CarbsCarbs +3003.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +2861.1%
Contains more Poly. FatPolyunsaturated fat +2688.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Sweet roll DV% diff.
Vitamin B12 5.4µg 0.14µg 219%
Selenium 89.6µg 17µg 132%
Iron 10.84mg 1.6mg 116%
Vitamin B2 1.729mg 0.265mg 113%
Copper 0.998mg 0.088mg 101%
Phosphorus 580mg 76mg 72%
Protein 32.48g 6.2g 53%
Cholesterol 224mg 66mg 53%
Polyunsaturated fat 0.268g 7.473g 48%
Vitamin B1 0.017mg 0.324mg 26%
Zinc 3.46mg 0.59mg 26%
Fats 1.4g 16.4g 23%
Sodium 744mg 304mg 19%
Vitamin A 203µg 62µg 16%
Carbs 1.64g 50.9g 16%
Potassium 637mg 111mg 15%
Saturated fat 0.236g 3.079g 13%
Vitamin E 1.99mg 13%
Vitamin B6 0.27mg 0.107mg 13%
Monounsaturated fat 0.162g 4.797g 12%
Folate 24µg 72µg 12%
Calories 158kcal 372kcal 11%
Calcium 180mg 72mg 11%
Vitamin B5 0.9mg 0.406mg 10%
Fiber 0g 2.4g 10%
Magnesium 60mg 17mg 10%
Choline 41.3mg 8%
Vitamin C 8.5mg 2mg 7%
Manganese 0.209mg 0.3mg 4%
Vitamin K 4.4µg 4%
Vitamin B3 2.189mg 2.384mg 1%
Net carbs 1.64g 48.5g N/A
Sugar 31.73g N/A
Tryptophan 0.364mg 0.074mg 0%
Threonine 1.398mg 0.211mg 0%
Isoleucine 1.414mg 0.259mg 0%
Leucine 2.287mg 0.458mg 0%
Lysine 2.427mg 0.243mg 0%
Methionine 0.733mg 0.117mg 0%
Phenylalanine 1.164mg 0.3mg 0%
Valine 1.419mg 0.291mg 0%
Histidine 0.624mg 0.145mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0.004g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
185%
Squid
35%
Sweet roll

Comparison summary

Which food is lower in Cholesterol?
Sweet roll
Sweet roll is lower in Cholesterol (difference - 158mg)
Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 440mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 31.73g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 2.843g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.