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Squid vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between squid and wheat

  • Squid is higher in vitamin B12, vitamin B2, iron, and copper, yet wheat is higher in manganese, vitamin B1, vitamin B3, and magnesium.
  • Squid covers your daily vitamin B12 needs 225% more than wheat .

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Wheat, durum.

Infographic

Squid vs Wheat  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
5
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +429.4%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +208%
Contains more CopperCopper +80.5%
Contains more PhosphorusPhosphorus +14.2%
Contains more MagnesiumMagnesium +140%
Contains more ZincZinc +20.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1341.1%
~equal in Selenium ~89.4µg

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
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1328.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2364.7%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more FolateFolate +79.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Wheat DV% diff.
Vitamin B12 5.4µg 0µg 225%
Vitamin B2 1.729mg 0.121mg 124%
Manganese 0.209mg 3.012mg 122%
Iron 10.84mg 3.52mg 92%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.553mg 49%
Protein 32.48g 13.68g 38%
Vitamin B1 0.017mg 0.419mg 34%
Sodium 744mg 2mg 32%
Vitamin B3 2.189mg 6.738mg 28%
Carbs 1.64g 71.13g 23%
Vitamin A 203µg 0µg 23%
Magnesium 60mg 144mg 20%
Calcium 180mg 34mg 15%
Vitamin B6 0.27mg 0.419mg 11%
Phosphorus 580mg 508mg 10%
Calories 158kcal 339kcal 9%
Vitamin C 8.5mg 0mg 9%
Zinc 3.46mg 4.16mg 6%
Potassium 637mg 431mg 6%
Folate 24µg 43µg 5%
Polyunsaturated fat 0.268g 0.978g 5%
Fats 1.4g 2.47g 2%
Vitamin B5 0.9mg 0.935mg 1%
Saturated fat 0.236g 0.454g 1%
Net carbs 1.64g 71.13g N/A
Selenium 89.6µg 89.4µg 0%
Monounsaturated fat 0.162g 0.344g 0%
Tryptophan 0.364mg 0.176mg 0%
Threonine 1.398mg 0.366mg 0%
Isoleucine 1.414mg 0.533mg 0%
Leucine 2.287mg 0.934mg 0%
Lysine 2.427mg 0.303mg 0%
Methionine 0.733mg 0.221mg 0%
Phenylalanine 1.164mg 0.681mg 0%
Valine 1.419mg 0.594mg 0%
Histidine 0.624mg 0.322mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +137.4%
Contains more WaterWater +458.7%
Contains more OtherOther +88.8%
Contains more FatsFats +76.4%
Contains more CarbsCarbs +4237.2%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +112.3%
Contains more Poly. FatPolyunsaturated fat +264.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.