Wheat vs. Squid — In-Depth Nutrition Comparison
Compare
A recap on the differences between wheat and squid
- Wheat is higher in manganese, vitamin B1, vitamin B3, and magnesium, yet squid is higher in vitamin B12, vitamin B2, iron, and copper.
- Squid covers your daily vitamin B12 needs 225% more than wheat .
- Wheat contains 25 times more vitamin B1 than squid. While wheat contains 0.419mg of vitamin B1, squid contains only 0.017mg.
- The amount of sodium in wheat is lower.
Food varieties used in this article are Wheat, durum and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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.
| Contains more MagnesiumMagnesium | +140% |
| Contains more ZincZinc | +20.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +1341.1% |
| Contains more CalciumCalcium | +429.4% |
| Contains more PotassiumPotassium | +47.8% |
| Contains more IronIron | +208% |
| Contains more CopperCopper | +80.5% |
| Contains more PhosphorusPhosphorus | +14.2% |
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 B1Vitamin B1 | +2364.7% |
| Contains more Vitamin B3Vitamin B3 | +207.8% |
| Contains more Vitamin B6Vitamin B6 | +55.2% |
| Contains more FolateFolate | +79.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1328.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Vitamin B2 | 0.121mg | 1.729mg | 124% |
| Manganese | 3.012mg | 0.209mg | 122% |
| Iron | 3.52mg | 10.84mg | 92% |
| Cholesterol | 0mg | 224mg | 75% |
| Copper | 0.553mg | 0.998mg | 49% |
| Protein | 13.68g | 32.48g | 38% |
| Vitamin B1 | 0.419mg | 0.017mg | 34% |
| Sodium | 2mg | 744mg | 32% |
| Vitamin B3 | 6.738mg | 2.189mg | 28% |
| Carbs | 71.13g | 1.64g | 23% |
| Vitamin A | 0µg | 203µg | 23% |
| Magnesium | 144mg | 60mg | 20% |
| Calcium | 34mg | 180mg | 15% |
| Vitamin B6 | 0.419mg | 0.27mg | 11% |
| Phosphorus | 508mg | 580mg | 10% |
| Calories | 339kcal | 158kcal | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Zinc | 4.16mg | 3.46mg | 6% |
| Potassium | 431mg | 637mg | 6% |
| Folate | 43µg | 24µg | 5% |
| Polyunsaturated fat | 0.978g | 0.268g | 5% |
| Fats | 2.47g | 1.4g | 2% |
| Vitamin B5 | 0.935mg | 0.9mg | 1% |
| Saturated fat | 0.454g | 0.236g | 1% |
| Net carbs | 71.13g | 1.64g | N/A |
| Selenium | 89.4µg | 89.6µg | 0% |
| Monounsaturated fat | 0.344g | 0.162g | 0% |
| Tryptophan | 0.176mg | 0.364mg | 0% |
| Threonine | 0.366mg | 1.398mg | 0% |
| Isoleucine | 0.533mg | 1.414mg | 0% |
| Leucine | 0.934mg | 2.287mg | 0% |
| Lysine | 0.303mg | 2.427mg | 0% |
| Methionine | 0.221mg | 0.733mg | 0% |
| Phenylalanine | 0.681mg | 1.164mg | 0% |
| Valine | 0.594mg | 1.419mg | 0% |
| Histidine | 0.322mg | 0.624mg | 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
| Contains more FatsFats | +76.4% |
| Contains more CarbsCarbs | +4237.2% |
| Contains more ProteinProtein | +137.4% |
| Contains more WaterWater | +458.7% |
| Contains more OtherOther | +88.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +112.3% |
| Contains more Poly. FatPolyunsaturated fat | +264.9% |
| Contains less Sat. FatSaturated fat | -48% |