Feta vs. Squid — In-Depth Nutrition Comparison
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How are feta and squid different?
- Feta has more calcium; however, squid is richer in vitamin B12, selenium, iron, copper, vitamin B2, phosphorus, and potassium.
- Squid covers your daily need for vitamin B12, 155% more than feta.
- Feta has 63 times more saturated fat than squid. Feta has 14.946g of saturated fat, while squid has 0.236g.
Cheese, feta and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.
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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.
| Contains more CalciumCalcium | +173.9% |
| Contains more MagnesiumMagnesium | +215.8% |
| Contains more PotassiumPotassium | +927.4% |
| Contains more IronIron | +1567.7% |
| Contains more CopperCopper | +3018.8% |
| Contains more ZincZinc | +20.1% |
| Contains more PhosphorusPhosphorus | +72.1% |
| Contains less SodiumSodium | -18.9% |
| Contains more ManganeseManganese | +646.4% |
| Contains more SeleniumSelenium | +497.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +805.9% |
| Contains more Vitamin B6Vitamin B6 | +57% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +62.4% |
| Contains more Vitamin B2Vitamin B2 | +104.9% |
| Contains more Vitamin B3Vitamin B3 | +120.9% |
| Contains more Vitamin B12Vitamin B12 | +219.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1420% |
| Contains more CarbsCarbs | +149.4% |
| Contains more OtherOther | +54.8% |
| Contains more ProteinProtein | +128.6% |
| Contains more WaterWater | +10.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2753.7% |
| Contains more Poly. FatPolyunsaturated fat | +120.5% |
| Contains less Sat. FatSaturated fat | -98.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.69µg | 5.4µg | 155% |
| Selenium | 15µg | 89.6µg | 136% |
| Iron | 0.65mg | 10.84mg | 127% |
| Copper | 0.032mg | 0.998mg | 107% |
| Vitamin B2 | 0.844mg | 1.729mg | 68% |
| Saturated fat | 14.946g | 0.236g | 67% |
| Cholesterol | 89mg | 224mg | 45% |
| Protein | 14.21g | 32.48g | 37% |
| Phosphorus | 337mg | 580mg | 35% |
| Fats | 21.28g | 1.4g | 31% |
| Calcium | 493mg | 180mg | 31% |
| Potassium | 62mg | 637mg | 17% |
| Vitamin B6 | 0.424mg | 0.27mg | 12% |
| Monounsaturated fat | 4.623g | 0.162g | 11% |
| Vitamin B1 | 0.154mg | 0.017mg | 11% |
| Magnesium | 19mg | 60mg | 10% |
| Vitamin A | 125µg | 203µg | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Sodium | 917mg | 744mg | 8% |
| Manganese | 0.028mg | 0.209mg | 8% |
| Vitamin B3 | 0.991mg | 2.189mg | 7% |
| Calories | 264kcal | 158kcal | 5% |
| Zinc | 2.88mg | 3.46mg | 5% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.4µg | 2% | |
| Vitamin D | 16IU | 2% | |
| Vitamin K | 1.8µg | 2% | |
| Folate | 32µg | 24µg | 2% |
| Polyunsaturated fat | 0.591g | 0.268g | 2% |
| Vitamin E | 0.18mg | 1% | |
| Vitamin B5 | 0.967mg | 0.9mg | 1% |
| Carbs | 4.09g | 1.64g | 1% |
| Net carbs | 4.09g | 1.64g | N/A |
| Sugar | 4.09g | N/A | |
| Tryptophan | 0.2mg | 0.364mg | 0% |
| Threonine | 0.637mg | 1.398mg | 0% |
| Isoleucine | 0.803mg | 1.414mg | 0% |
| Leucine | 1.395mg | 2.287mg | 0% |
| Lysine | 1.219mg | 2.427mg | 0% |
| Methionine | 0.368mg | 0.733mg | 0% |
| Phenylalanine | 0.675mg | 1.164mg | 0% |
| Valine | 1.065mg | 1.419mg | 0% |
| Histidine | 0.397mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
54%
104%
Minerals Daily Need Coverage Score
63%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Squid contains less Sodium (difference - 173mg)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 14.71g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid is cheaper (difference - $2.5)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Feta is lower in Cholesterol (difference - 135mg)
Which food is richer in vitamins?
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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.