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  6. Wild rice raw vs. Squid

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

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What are the differences between wild rice raw and squid?

  • Wild rice raw is higher in manganese, vitamin B3, and magnesium; however, squid is richer in vitamin B12, selenium, vitamin B2, iron, and copper.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Squid contains 6 times less manganese than wild rice raw. Wild rice raw contains 1.329mg of manganese, while squid contains 0.209mg.
  • Wild rice raw has less sodium.

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

Infographic

Wild rice raw vs Squid 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.
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%
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%
Contains more MagnesiumMagnesium +195%
Contains more ZincZinc +72.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +535.9%
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%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +295.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +559.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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
Contains more CarbsCarbs +4467.1%
Contains more ProteinProtein +120.5%
Contains more FatsFats +29.6%
Contains more WaterWater +687.6%
Contains more OtherOther +119.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
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
Contains less Sat. FatSaturated fat -33.9%
Contains more Poly. FatPolyunsaturated fat +152.2%
~equal in Monounsaturated fat ~0.162g

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