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Cottage cheese vs. Squid — In-Depth Nutrition Comparison

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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
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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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Squid
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cottage cheese
104%
Squid
Minerals Daily Need Coverage Score
23%
Cottage cheese
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.482g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 10)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 207mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 380mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.