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Khorasan wheat vs. Squid — In-Depth Nutrition Comparison

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What are the differences between khorasan wheat and squid?

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

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

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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%
Contains more MagnesiumMagnesium +116.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1208.6%
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%
~equal in Zinc ~3.46mg
~equal in Selenium ~89.6µg

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3229.4%
Contains more Vitamin B3Vitamin B3 +191.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +839.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B6 ~0.27mg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
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
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.