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Sweet roll vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between sweet roll and squid

  • Sweet roll is higher in vitamin B1, yet squid is higher in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc.
  • Squid covers your daily vitamin B12 needs 219% more than sweet roll.
  • Sweet roll contains 19 times more vitamin B1 than squid. While sweet roll contains 0.324mg of vitamin B1, squid contains only 0.017mg.
  • The amount of sodium in sweet roll is lower.

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

Infographic

Sweet roll vs Squid infographic
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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.
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%
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%
Contains less SodiumSodium -59.1%
Contains more ManganeseManganese +43.5%
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%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1805.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.189mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +1071.4%
Contains more CarbsCarbs +3003.7%
Contains more ProteinProtein +423.9%
Contains more WaterWater +146.5%
Contains more OtherOther +97.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll Squid
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
31%
Sweet roll
104%
Squid
Minerals Daily Need Coverage Score
35%
Sweet roll
185%
Squid

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.