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  6. Cheese sandwich vs. Squid

Cheese sandwich vs. Squid — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and squid

  • Cheese sandwich has more manganese and vitamin B1; however, squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc.
  • Squid's daily need coverage for vitamin B12 is 220% more.
  • Cheese sandwich has 21 times more vitamin B1 than squid. Cheese sandwich has 0.358mg of vitamin B1, while squid has 0.017mg.
  • Cheese sandwich is lower in cholesterol.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +13.3%
Contains more ManganeseManganese +418.2%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +313.7%
Contains more CopperCopper +523.8%
Contains more ZincZinc +297.7%
Contains more PhosphorusPhosphorus +51.8%
Contains less SodiumSodium -11.3%
Contains more SeleniumSelenium +268.7%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Squid
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 B1Vitamin B1 +2005.9%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B2Vitamin B2 +304.9%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B12Vitamin B12 +4400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.27mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Squid DV% diff.
Vitamin B12 0.12µg 5.4µg 220%
Selenium 24.3µg 89.6µg 119%
Iron 2.62mg 10.84mg 103%
Vitamin B2 0.427mg 1.729mg 100%
Copper 0.16mg 0.998mg 93%
Cholesterol 7mg 224mg 72%
Polyunsaturated fat 9.166g 0.268g 59%
Protein 9.8g 32.48g 45%
Manganese 1.083mg 0.209mg 38%
Fats 25g 1.4g 36%
Vitamin B1 0.358mg 0.017mg 28%
Phosphorus 382mg 580mg 28%
Monounsaturated fat 10.351g 0.162g 25%
Zinc 0.87mg 3.46mg 24%
Vitamin A 21µg 203µg 20%
Carbs 58.2g 1.64g 19%
Saturated fat 4.129g 0.236g 18%
Calories 497kcal 158kcal 17%
Fiber 3.1g 0g 12%
Potassium 306mg 637mg 10%
Folate 64µg 24µg 10%
Vitamin C 1.5mg 8.5mg 8%
Vitamin B3 3.185mg 2.189mg 6%
Vitamin B5 0.622mg 0.9mg 6%
Sodium 839mg 744mg 4%
Calcium 204mg 180mg 2%
Vitamin B6 0.261mg 0.27mg 1%
Magnesium 54mg 60mg 1%
Net carbs 55.1g 1.64g N/A
Tryptophan 0.13mg 0.364mg 0%
Threonine 0.298mg 1.398mg 0%
Isoleucine 0.383mg 1.414mg 0%
Leucine 0.698mg 2.287mg 0%
Lysine 0.344mg 2.427mg 0%
Methionine 0.167mg 0.733mg 0%
Phenylalanine 0.472mg 1.164mg 0%
Valine 0.438mg 1.419mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +1685.7%
Contains more CarbsCarbs +3448.8%
Contains more OtherOther +13.1%
Contains more ProteinProtein +231.4%
Contains more WaterWater +1810%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +6289.5%
Contains more Poly. FatPolyunsaturated fat +3320.1%
Contains less Sat. FatSaturated fat -94.3%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.