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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
