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  6. Squid vs. Khorasan wheat

Squid vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the differences between squid and khorasan wheat?

  • Squid is higher in vitamin B2, iron, copper, and phosphorus; however, khorasan wheat is richer in manganese, vitamin B1, fiber, and vitamin B3.
  • Squid's daily need coverage for vitamin B2 is 119% more.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Wheat, KAMUT khorasan, uncooked types in this article.

Infographic

Squid vs Khorasan 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
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +718.2%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +187.5%
Contains more CopperCopper +97.2%
Contains more PhosphorusPhosphorus +59.3%
Contains more MagnesiumMagnesium +116.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1208.6%
~equal in Zinc ~3.68mg
~equal in Selenium ~81.5µg

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
5
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +839.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +3229.4%
Contains more Vitamin B3Vitamin B3 +191.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.949mg
~equal in Vitamin B6 ~0.259mg

All nutrients comparison - raw data values

Nutrient Squid Khorasan wheat DV% diff.
Vitamin B12 5.4µg 225%
Vitamin B2 1.729mg 0.184mg 119%
Manganese 0.209mg 2.735mg 110%
Iron 10.84mg 3.77mg 88%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.506mg 55%
Vitamin B1 0.017mg 0.566mg 46%
Fiber 0g 11.1g 44%
Protein 32.48g 14.54g 36%
Sodium 744mg 5mg 32%
Phosphorus 580mg 364mg 31%
Vitamin B3 2.189mg 6.375mg 26%
Carbs 1.64g 70.58g 23%
Vitamin A 203µg 1µg 22%
Starch 52.41g 22%
Magnesium 60mg 130mg 17%
Calcium 180mg 22mg 16%
Selenium 89.6µg 81.5µg 15%
Calories 158kcal 337kcal 9%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 403mg 7%
Folate 24µg 6%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Vitamin K 1.8µg 2%
Zinc 3.46mg 3.68mg 2%
Polyunsaturated fat 0.268g 0.621g 2%
Fats 1.4g 2.13g 1%
Vitamin B6 0.27mg 0.259mg 1%
Vitamin B5 0.9mg 0.949mg 1%
Net carbs 1.64g 59.48g N/A
Sugar 7.84g N/A
Trans fat 0.005g N/A
Saturated fat 0.236g 0.196g 0%
Monounsaturated fat 0.162g 0.213g 0%
Tryptophan 0.364mg 0.13mg 0%
Threonine 1.398mg 0.442mg 0%
Isoleucine 1.414mg 0.566mg 0%
Leucine 2.287mg 1.112mg 0%
Lysine 2.427mg 0.416mg 0%
Methionine 0.733mg 0.251mg 0%
Phenylalanine 1.164mg 0.772mg 0%
Valine 1.419mg 0.687mg 0%
Histidine 0.624mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.012g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +123.4%
Contains more WaterWater +452.1%
Contains more OtherOther +100%
Contains more FatsFats +52.1%
Contains more CarbsCarbs +4203.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
0
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +31.5%
Contains more Poly. FatPolyunsaturated fat +131.7%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.