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Roquefort vs. Squid — In-Depth Nutrition Comparison

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How are roquefort and squid different?

  • Roquefort has more calcium; however, squid is richer in vitamin B12, selenium, iron, copper, vitamin B2, and phosphorus.
  • Squid covers your daily need for vitamin B12, 198% more than roquefort.
  • Roquefort has 82 times more saturated fat than squid. Roquefort has 19.263g of saturated fat, while squid has 0.236g.

Cheese, roquefort and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
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 more CalciumCalcium +267.8%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +600%
Contains more IronIron +1835.7%
Contains more CopperCopper +2835.3%
Contains more ZincZinc +66.3%
Contains more PhosphorusPhosphorus +48%
Contains less SodiumSodium -58.9%
Contains more ManganeseManganese +596.7%
Contains more SeleniumSelenium +517.9%

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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Squid
5
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 +44.8%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more FolateFolate +104.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +195.1%
Contains more Vitamin B3Vitamin B3 +198.2%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more Vitamin B12Vitamin B12 +743.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roquefort Squid DV% diff.
Vitamin B12 0.64µg 5.4µg 198%
Selenium 14.5µg 89.6µg 137%
Iron 0.56mg 10.84mg 129%
Copper 0.034mg 0.998mg 107%
Vitamin B2 0.586mg 1.729mg 88%
Saturated fat 19.263g 0.236g 86%
Calcium 662mg 180mg 48%
Sodium 1809mg 744mg 46%
Fats 30.64g 1.4g 45%
Cholesterol 90mg 224mg 45%
Phosphorus 392mg 580mg 27%
Protein 21.54g 32.48g 22%
Monounsaturated fat 8.474g 0.162g 21%
Vitamin B5 1.731mg 0.9mg 17%
Potassium 91mg 637mg 16%
Zinc 2.08mg 3.46mg 13%
Vitamin B6 0.124mg 0.27mg 11%
Calories 369kcal 158kcal 11%
Vitamin A 294µg 203µg 10%
Vitamin B3 0.734mg 2.189mg 9%
Vitamin C 0mg 8.5mg 9%
Manganese 0.03mg 0.209mg 8%
Magnesium 30mg 60mg 7%
Polyunsaturated fat 1.32g 0.268g 7%
Folate 49µg 24µg 6%
Vitamin B1 0.04mg 0.017mg 2%
Carbs 2g 1.64g 0%
Net carbs 2g 1.64g N/A
Tryptophan 0.303mg 0.364mg 0%
Threonine 0.965mg 1.398mg 0%
Isoleucine 1.217mg 1.414mg 0%
Leucine 2.114mg 2.287mg 0%
Lysine 1.848mg 2.427mg 0%
Methionine 0.558mg 0.733mg 0%
Phenylalanine 1.023mg 1.164mg 0%
Valine 1.614mg 1.419mg 0%
Histidine 0.602mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 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 +2088.6%
Contains more CarbsCarbs +22%
Contains more OtherOther +91.7%
Contains more ProteinProtein +50.8%
Contains more WaterWater +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
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 +5130.9%
Contains more Poly. FatPolyunsaturated fat +392.5%
Contains less Sat. FatSaturated fat -98.8%

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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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.