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  6. Squid vs. Wild rice raw

Squid vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between squid and wild rice raw?

  • Squid is higher in vitamin B12, selenium, vitamin B2, iron, and copper; however, wild rice raw is richer in manganese, vitamin B3, and magnesium.
  • Squid's daily need coverage for vitamin B12 is 225% more.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Wild rice, raw types in this article.

Infographic

Squid vs Wild rice raw 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
6
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +49.2%
Contains more IronIron +453.1%
Contains more CopperCopper +90.5%
Contains more PhosphorusPhosphorus +33.9%
Contains more SeleniumSelenium +3100%
Contains more MagnesiumMagnesium +195%
Contains more ZincZinc +72.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +535.9%

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
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +559.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +576.5%
Contains more Vitamin B3Vitamin B3 +207.6%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more FolateFolate +295.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Wild rice raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 2.8µg 158%
Vitamin B2 1.729mg 0.262mg 113%
Iron 10.84mg 1.96mg 111%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.524mg 53%
Manganese 0.209mg 1.329mg 49%
Protein 32.48g 14.73g 36%
Sodium 744mg 7mg 32%
Magnesium 60mg 177mg 28%
Vitamin B3 2.189mg 6.733mg 28%
Fiber 0g 6.2g 25%
Carbs 1.64g 74.9g 24%
Zinc 3.46mg 5.96mg 23%
Vitamin A 203µg 1µg 22%
Phosphorus 580mg 433mg 21%
Folate 24µg 95µg 18%
Calcium 180mg 21mg 16%
Calories 158kcal 357kcal 10%
Vitamin B6 0.27mg 0.391mg 9%
Vitamin C 8.5mg 0mg 9%
Vitamin B1 0.017mg 0.115mg 8%
Potassium 637mg 427mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.268g 0.676g 3%
Vitamin B5 0.9mg 1.074mg 3%
Vitamin K 1.9µg 2%
Fats 1.4g 1.08g 0%
Net carbs 1.64g 68.7g N/A
Sugar 2.5g N/A
Saturated fat 0.236g 0.156g 0%
Monounsaturated fat 0.162g 0.159g 0%
Tryptophan 0.364mg 0.179mg 0%
Threonine 1.398mg 0.469mg 0%
Isoleucine 1.414mg 0.618mg 0%
Leucine 2.287mg 1.018mg 0%
Lysine 2.427mg 0.629mg 0%
Methionine 0.733mg 0.438mg 0%
Phenylalanine 1.164mg 0.721mg 0%
Valine 1.419mg 0.858mg 0%
Histidine 0.624mg 0.384mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +120.5%
Contains more FatsFats +29.6%
Contains more WaterWater +687.6%
Contains more OtherOther +119.6%
Contains more CarbsCarbs +4467.1%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -33.9%
Contains more Poly. FatPolyunsaturated fat +152.2%
~equal in Monounsaturated fat ~0.159g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.