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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
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
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
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% |
