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  6. Fontina vs. Squid

Fontina vs. Squid — In-Depth Nutrition Comparison

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How are fontina and squid different?

  • Fontina is higher in calcium; however, squid is richer in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and potassium.
  • Daily need coverage for vitamin B12 for squid is 155% higher.
  • Fontina contains 81 times more saturated fat than squid. While fontina contains 19.196g of saturated fat, squid contains only 0.236g.

Cheese, fontina and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Fontina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +205.6%
Contains more MagnesiumMagnesium +328.6%
Contains more PotassiumPotassium +895.3%
Contains more IronIron +4613%
Contains more CopperCopper +3892%
Contains more PhosphorusPhosphorus +67.6%
Contains more ManganeseManganese +1392.9%
Contains more SeleniumSelenium +517.9%
~equal in Zinc ~3.46mg
~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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Squid
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 +28.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +747.5%
Contains more Vitamin B3Vitamin B3 +1359.3%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +225.3%
Contains more Vitamin B12Vitamin B12 +221.4%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Fontina Squid DV% diff.
Vitamin B12 1.68µg 5.4µg 155%
Selenium 14.5µg 89.6µg 137%
Iron 0.23mg 10.84mg 133%
Vitamin B2 0.204mg 1.729mg 117%
Copper 0.025mg 0.998mg 108%
Saturated fat 19.196g 0.236g 86%
Fats 31.14g 1.4g 46%
Calcium 550mg 180mg 37%
Cholesterol 116mg 224mg 36%
Phosphorus 346mg 580mg 33%
Monounsaturated fat 8.687g 0.162g 21%
Potassium 64mg 637mg 17%
Vitamin B6 0.083mg 0.27mg 14%
Protein 25.6g 32.48g 14%
Vitamin B3 0.15mg 2.189mg 13%
Calories 389kcal 158kcal 12%
Magnesium 14mg 60mg 11%
Vitamin C 0mg 8.5mg 9%
Polyunsaturated fat 1.654g 0.268g 9%
Vitamin B5 0.429mg 0.9mg 9%
Manganese 0.014mg 0.209mg 8%
Vitamin A 261µg 203µg 6%
Folate 6µg 24µg 5%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Choline 15.4mg 3%
Sodium 800mg 744mg 2%
Vitamin E 0.27mg 2%
Vitamin K 2.6µg 2%
Net carbs 1.55g 1.64g N/A
Carbs 1.55g 1.64g 0%
Sugar 1.55g N/A
Zinc 3.5mg 3.46mg 0%
Vitamin B1 0.021mg 0.017mg 0%
Tryptophan 0.361mg 0.364mg 0%
Threonine 0.935mg 1.398mg 0%
Isoleucine 1.384mg 1.414mg 0%
Leucine 2.664mg 2.287mg 0%
Lysine 2.328mg 2.427mg 0%
Methionine 0.706mg 0.733mg 0%
Phenylalanine 1.497mg 1.164mg 0%
Valine 1.926mg 1.419mg 0%
Histidine 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Squid
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 +2124.3%
Contains more OtherOther +12.8%
Contains more ProteinProtein +26.9%
Contains more WaterWater +61.2%
~equal in Carbs ~1.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +5262.3%
Contains more Poly. FatPolyunsaturated fat +517.2%
Contains less Sat. FatSaturated fat -98.8%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.