Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cottage cheese
  5. Compare
  6. Cottage cheese vs. Squid

Cottage cheese vs. Squid — In-Depth Nutrition Comparison

Compare

Differences between cottage cheese and squid

  • Cottage cheese contains less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than squid.
  • Squid's daily need coverage for vitamin B12 is 207% higher.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Squid
Squid
9
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 less SodiumSodium -51.1%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +116.9%
Contains more PotassiumPotassium +512.5%
Contains more IronIron +15385.7%
Contains more CopperCopper +3341.4%
Contains more ZincZinc +765%
Contains more PhosphorusPhosphorus +264.8%
Contains more ManganeseManganese +10350%
Contains more SeleniumSelenium +823.7%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +448.6%
Contains more Vitamin B2Vitamin B2 +960.7%
Contains more Vitamin B3Vitamin B3 +2111.1%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +487%
Contains more Vitamin B12Vitamin B12 +1155.8%
Contains more FolateFolate +100%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Squid DV% diff.
Vitamin B12 0.43µg 5.4µg 207%
Selenium 9.7µg 89.6µg 145%
Iron 0.07mg 10.84mg 135%
Vitamin B2 0.163mg 1.729mg 120%
Copper 0.029mg 0.998mg 108%
Cholesterol 17mg 224mg 69%
Phosphorus 159mg 580mg 60%
Protein 11.12g 32.48g 43%
Zinc 0.4mg 3.46mg 28%
Vitamin A 37µg 203µg 18%
Sodium 364mg 744mg 17%
Vitamin B6 0.046mg 0.27mg 17%
Potassium 104mg 637mg 16%
Vitamin B3 0.099mg 2.189mg 13%
Magnesium 8mg 60mg 12%
Calcium 83mg 180mg 10%
Manganese 0.002mg 0.209mg 9%
Vitamin C 0mg 8.5mg 9%
Vitamin B5 0.557mg 0.9mg 7%
Saturated fat 1.718g 0.236g 7%
Fats 4.3g 1.4g 4%
Folate 12µg 24µg 3%
Choline 18.4mg 3%
Calories 98kcal 158kcal 3%
Monounsaturated fat 0.778g 0.162g 2%
Polyunsaturated fat 0.123g 0.268g 1%
Vitamin B1 0.027mg 0.017mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Carbs 3.38g 1.64g 1%
Net carbs 3.38g 1.64g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.364mg 0%
Threonine 0.5mg 1.398mg 0%
Isoleucine 0.591mg 1.414mg 0%
Leucine 1.116mg 2.287mg 0%
Lysine 0.934mg 2.427mg 0%
Methionine 0.269mg 0.733mg 0%
Phenylalanine 0.577mg 1.164mg 0%
Valine 0.748mg 1.419mg 0%
Histidine 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +207.1%
Contains more CarbsCarbs +106.1%
Contains more WaterWater +30.5%
Contains more ProteinProtein +192.1%
Contains more OtherOther +138.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Squid
Squid
2
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 +380.2%
Contains less Sat. FatSaturated fat -86.3%
Contains more Poly. FatPolyunsaturated fat +117.9%

People also compare

Cottage cheese
Cottage cheese vs Cream cheese
Cream cheese
Cottage cheese
Cottage cheese vs Edam
Edam
Cottage cheese
Cottage cheese vs Feta
Feta
Squid
Squid vs Caviar
Caviar
Squid
Squid vs Mussels
Mussels
Squid
Squid vs Crab
Crab

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.