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  6. American cheese vs. Squid

American cheese vs. Squid — In-Depth Nutrition Comparison

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Important differences between American cheese and squid

  • American cheese has more calcium; however, squid has more vitamin B12, iron, selenium, vitamin B2, copper, and vitamin B6.
  • Squid's daily need coverage for vitamin B12 is 163% more.
  • American cheese has 77 times more saturated fat than squid. American cheese has 18.057g of saturated fat, while squid has 0.236g.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Squid
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 more CalciumCalcium +480.6%
Contains more MagnesiumMagnesium +130.8%
Contains more PotassiumPotassium +382.6%
Contains more IronIron +1620.6%
Contains more CopperCopper +2069.6%
Contains more ZincZinc +39%
Contains less SodiumSodium -55.5%
Contains more ManganeseManganese +409.8%
Contains more SeleniumSelenium +343.6%
~equal in Phosphorus ~580mg

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Squid
Squid
8
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 AVitamin A +23.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +638.9%
Contains more Vitamin B3Vitamin B3 +2780.3%
Contains more Vitamin B5Vitamin B5 +123.3%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +260%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient American cheese Squid DV% diff.
Vitamin B12 1.5µg 5.4µg 163%
Iron 0.63mg 10.84mg 128%
Selenium 20.2µg 89.6µg 126%
Vitamin B2 0.234mg 1.729mg 115%
Copper 0.046mg 0.998mg 106%
Calcium 1045mg 180mg 87%
Saturated fat 18.057g 0.236g 81%
Fats 31.79g 1.4g 47%
Cholesterol 100mg 224mg 41%
Sodium 1671mg 744mg 40%
Protein 18.13g 32.48g 29%
Monounsaturated fat 8.236g 0.162g 20%
Vitamin B6 0.054mg 0.27mg 17%
Potassium 132mg 637mg 15%
Vitamin B3 0.076mg 2.189mg 13%
Calories 371kcal 158kcal 11%
Vitamin B5 0.403mg 0.9mg 10%
Phosphorus 641mg 580mg 9%
Vitamin C 0mg 8.5mg 9%
Zinc 2.49mg 3.46mg 9%
Magnesium 26mg 60mg 8%
Choline 36.2mg 7%
Polyunsaturated fat 1.286g 0.268g 7%
Manganese 0.041mg 0.209mg 7%
Vitamin E 0.8mg 5%
Vitamin A 250µg 203µg 5%
Folate 8µg 24µg 4%
Vitamin D 23IU 3%
Vitamin D 0.6µg 3%
Vitamin K 2.6µg 2%
Carbs 3.7g 1.64g 1%
Net carbs 3.7g 1.64g N/A
Sugar 2.26g N/A
Vitamin B1 0.015mg 0.017mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.364mg 0%
Threonine 0.772mg 1.398mg 0%
Isoleucine 0.938mg 1.414mg 0%
Leucine 1.716mg 2.287mg 0%
Lysine 1.516mg 2.427mg 0%
Methionine 0.475mg 0.733mg 0%
Phenylalanine 0.939mg 1.164mg 0%
Valine 1.187mg 1.419mg 0%
Histidine 0.546mg 0.624mg 0%
Omega-3 - EPA 0.012g 0.078g N/A
Omega-3 - DHA 0.006g 0.132g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0.012g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Squid
Squid
2
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 +2170.7%
Contains more CarbsCarbs +125.6%
Contains more OtherOther +101.5%
Contains more ProteinProtein +79.2%
Contains more WaterWater +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 more Mono. FatMonounsaturated fat +4984%
Contains more Poly. FatPolyunsaturated fat +379.9%
Contains less Sat. FatSaturated fat -98.7%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.