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Edam vs. Squid — In-Depth Nutrition Comparison

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What are the differences between edam and squid?

  • Edam is higher in calcium; however, squid is richer in vitamin B12, selenium, iron, copper, vitamin B2, vitamin B6, and potassium.
  • Squid's daily need coverage for vitamin B12 is 161% more.
  • Squid contains 74 times less saturated fat than edam. Edam contains 17.572g of saturated fat, while squid contains 0.236g.

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

Infographic

Edam 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.
Edam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Squid
6
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 +306.1%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +238.8%
Contains more IronIron +2363.6%
Contains more CopperCopper +2672.2%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +517.9%
~equal in Zinc ~3.46mg
~equal in Phosphorus ~580mg
~equal in Sodium ~744mg

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.
Edam
6
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Squid
7
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 +19.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +117.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +344.5%
Contains more Vitamin B3Vitamin B3 +2569.5%
Contains more Vitamin B5Vitamin B5 +220.3%
Contains more Vitamin B6Vitamin B6 +255.3%
Contains more Vitamin B12Vitamin B12 +250.6%
Contains more FolateFolate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
2
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Squid
3
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 +1885.7%
Contains more OtherOther +25.6%
Contains more ProteinProtein +30%
Contains more CarbsCarbs +14.7%
Contains more WaterWater +47.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +4915.4%
Contains more Poly. FatPolyunsaturated fat +148.1%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edam Squid DV% diff.
Vitamin B12 1.54µg 5.4µg 161%
Selenium 14.5µg 89.6µg 137%
Iron 0.44mg 10.84mg 130%
Copper 0.036mg 0.998mg 107%
Vitamin B2 0.389mg 1.729mg 103%
Saturated fat 17.572g 0.236g 79%
Calcium 731mg 180mg 55%
Cholesterol 89mg 224mg 45%
Fats 27.8g 1.4g 41%
Monounsaturated fat 8.125g 0.162g 20%
Vitamin B6 0.076mg 0.27mg 15%
Protein 24.99g 32.48g 15%
Potassium 188mg 637mg 13%
Vitamin B3 0.082mg 2.189mg 13%
Vitamin B5 0.281mg 0.9mg 12%
Calories 357kcal 158kcal 10%
Manganese 0.011mg 0.209mg 9%
Vitamin C 0mg 8.5mg 9%
Magnesium 30mg 60mg 7%
Phosphorus 536mg 580mg 6%
Vitamin A 243µg 203µg 4%
Sodium 812mg 744mg 3%
Vitamin D 0.5µg 3%
Zinc 3.75mg 3.46mg 3%
Polyunsaturated fat 0.665g 0.268g 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin B1 0.037mg 0.017mg 2%
Vitamin K 2.3µg 2%
Folate 16µg 24µg 2%
Net carbs 1.43g 1.64g N/A
Carbs 1.43g 1.64g 0%
Sugar 1.43g N/A
Tryptophan 0.352mg 0.364mg 0%
Threonine 0.932mg 1.398mg 0%
Isoleucine 1.308mg 1.414mg 0%
Leucine 2.57mg 2.287mg 0%
Lysine 2.66mg 2.427mg 0%
Methionine 0.721mg 0.733mg 0%
Phenylalanine 1.434mg 1.164mg 0%
Valine 1.81mg 1.419mg 0%
Histidine 1.034mg 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
Edam 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
34%
Edam
104%
Squid
Minerals Daily Need Coverage Score
80%
Edam
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 17.336g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.6)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Edam
Edam is lower in Cholesterol (difference - 135mg)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.