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Cheese vs. Squid — In-Depth Nutrition Comparison

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How are cheese and squid different?

  • Cheese has more calcium; however, squid is richer in vitamin B12, iron, selenium, copper, vitamin B2, phosphorus, and potassium.
  • Squid covers your daily need for vitamin B12, 179% more than cheese.
  • Cheese has 80 times more saturated fat than squid. Cheese has 18.867g of saturated fat, while squid has 0.236g.

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

Infographic

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.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Squid
Squid
7
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 +294.4%
Contains less SodiumSodium -12.2%
Contains more MagnesiumMagnesium +122.2%
Contains more PotassiumPotassium +738.2%
Contains more IronIron +7642.9%
Contains more CopperCopper +3226.7%
Contains more PhosphorusPhosphorus +27.5%
Contains more ManganeseManganese +674.1%
Contains more SeleniumSelenium +214.4%
~equal in Zinc ~3.46mg

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Squid
Squid
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +62.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +304%
Contains more Vitamin B3Vitamin B3 +3610.2%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin B6Vitamin B6 +309.1%
Contains more Vitamin B12Vitamin B12 +390.9%

All nutrients comparison - raw data values

Nutrient Cheese Squid DV% diff.
Vitamin B12 1.1µg 5.4µg 179%
Iron 0.14mg 10.84mg 134%
Selenium 28.5µg 89.6µg 111%
Copper 0.03mg 0.998mg 108%
Vitamin B2 0.428mg 1.729mg 100%
Saturated fat 18.867g 0.236g 85%
Calcium 710mg 180mg 53%
Fats 33.31g 1.4g 49%
Cholesterol 99mg 224mg 42%
Monounsaturated fat 9.246g 0.162g 23%
Protein 22.87g 32.48g 19%
Phosphorus 455mg 580mg 18%
Potassium 76mg 637mg 17%
Vitamin B6 0.066mg 0.27mg 16%
Vitamin A 330µg 203µg 14%
Vitamin B3 0.059mg 2.189mg 13%
Calories 404kcal 158kcal 12%
Vitamin B5 0.41mg 0.9mg 10%
Vitamin C 0mg 8.5mg 9%
Magnesium 27mg 60mg 8%
Manganese 0.027mg 0.209mg 8%
Polyunsaturated fat 1.421g 0.268g 8%
Vitamin E 0.71mg 5%
Sodium 653mg 744mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Zinc 3.64mg 3.46mg 2%
Vitamin K 2.4µg 2%
Vitamin B1 0.029mg 0.017mg 1%
Folate 27µg 24µg 1%
Protein per 100 calories 5.7g 21g N/A
Calories per 10 g protein 177kcal 49kcal N/A
Weight per 100 calories 25g 63g N/A
Unsaturated / Saturated Fat ratio 0.57 1.8 N/A
Net carbs 3.09g 1.64g N/A
Carbs 3.09g 1.64g 0%
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.364mg 0%
Threonine 1.044mg 1.398mg 0%
Isoleucine 1.206mg 1.414mg 0%
Leucine 1.939mg 2.287mg 0%
Lysine 1.025mg 2.427mg 0%
Methionine 0.547mg 0.733mg 0%
Phenylalanine 1.074mg 1.164mg 0%
Valine 1.404mg 1.419mg 0%
Histidine 0.547mg 0.624mg 0%
Omega-3 - EPA 0.01g 0.078g N/A
Omega-3 - DHA 0.001g 0.132g N/A
Omega-3 - DPA 0.017g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +2279.3%
Contains more CarbsCarbs +88.4%
Contains more ProteinProtein +42%
Contains more WaterWater +65.1%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +5607.4%
Contains more Poly. FatPolyunsaturated fat +430.2%
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.