White bread vs. Squid — In-Depth Nutrition Comparison
Compare
How are white bread and squid different?
- White bread has more vitamin B1 and folate; however, squid is richer in vitamin B12, selenium, vitamin B2, copper, iron, phosphorus, and zinc.
- Squid covers your daily need for vitamin B12, 225% more than white bread.
- White bread has 31 times more vitamin B1 than squid. White bread has 0.533mg of vitamin B1, while squid has 0.017mg.
Bread, white, commercially prepared (includes soft bread crumbs) and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.
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 less SodiumSodium | -34.1% |
| Contains more ManganeseManganese | +156.5% |
| Contains more MagnesiumMagnesium | +160.9% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +405.6% |
| Contains more IronIron | +200.3% |
| Contains more CopperCopper | +888.1% |
| Contains more ZincZinc | +367.6% |
| Contains more PhosphorusPhosphorus | +491.8% |
| Contains more SeleniumSelenium | +307.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3035.3% |
| Contains more Vitamin B3Vitamin B3 | +118.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +362.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +611.5% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B6Vitamin B6 | +210.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 22µg | 89.6µg | 123% |
| Vitamin B2 | 0.243mg | 1.729mg | 114% |
| Copper | 0.101mg | 0.998mg | 100% |
| Iron | 3.61mg | 10.84mg | 90% |
| Cholesterol | 0mg | 224mg | 75% |
| Phosphorus | 98mg | 580mg | 69% |
| Protein | 8.85g | 32.48g | 47% |
| Vitamin B1 | 0.533mg | 0.017mg | 43% |
| Zinc | 0.74mg | 3.46mg | 25% |
| Vitamin A | 0µg | 203µg | 23% |
| Folate | 111µg | 24µg | 22% |
| Carbs | 49.42g | 1.64g | 16% |
| Vitamin B3 | 4.78mg | 2.189mg | 16% |
| Starch | 37.17g | 15% | |
| Potassium | 126mg | 637mg | 15% |
| Manganese | 0.536mg | 0.209mg | 14% |
| Vitamin B6 | 0.087mg | 0.27mg | 14% |
| Fiber | 2.7g | 0g | 11% |
| Sodium | 490mg | 744mg | 11% |
| Magnesium | 23mg | 60mg | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Polyunsaturated fat | 1.602g | 0.268g | 9% |
| Vitamin B5 | 0.536mg | 0.9mg | 7% |
| Calories | 266kcal | 158kcal | 5% |
| Calcium | 144mg | 180mg | 4% |
| Fructose | 2.43g | 3% | |
| Choline | 14.6mg | 3% | |
| Fats | 3.33g | 1.4g | 3% |
| Saturated fat | 0.698g | 0.236g | 2% |
| Vitamin E | 0.22mg | 1% | |
| Monounsaturated fat | 0.599g | 0.162g | 1% |
| Net carbs | 46.72g | 1.64g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.364mg | 0% | |
| Threonine | 1.398mg | 0% | |
| Isoleucine | 1.414mg | 0% | |
| Leucine | 2.287mg | 0% | |
| Lysine | 2.427mg | 0% | |
| Methionine | 0.733mg | 0% | |
| Phenylalanine | 1.164mg | 0% | |
| Valine | 1.419mg | 0% | |
| Histidine | 0.624mg | 0% | |
| Omega-3 - EPA | 0.001g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0g | 0.012g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +137.9% |
| Contains more CarbsCarbs | +2913.4% |
| Contains more ProteinProtein | +267% |
| Contains more WaterWater | +67.8% |
| Contains more OtherOther | +69.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | +269.8% |
| Contains more Poly. FatPolyunsaturated fat | +497.8% |
| Contains less Sat. FatSaturated fat | -66.2% |
