Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Gouda cheese vs. Squid — In-Depth Nutrition Comparison

Compare

Differences between gouda cheese and squid

  • Gouda cheese has more calcium, while squid has more vitamin B12, selenium, iron, vitamin B2, copper, potassium, and vitamin B6.
  • Squid's daily need coverage for vitamin B12 is 161% higher.
  • Squid contains 75 times less saturated fat than gouda cheese. Gouda cheese contains 17.614g of saturated fat, while squid contains 0.236g.

The food types used in this comparison are Cheese, gouda and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Gouda 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 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 +288.9%
Contains more ZincZinc +12.7%
Contains more MagnesiumMagnesium +106.9%
Contains more PotassiumPotassium +426.4%
Contains more IronIron +4416.7%
Contains more CopperCopper +2672.2%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +517.9%
~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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Squid
8
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23%
Contains more Vitamin B2Vitamin B2 +417.7%
Contains more Vitamin B3Vitamin B3 +3374.6%
Contains more Vitamin B5Vitamin B5 +164.7%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more Vitamin B12Vitamin B12 +250.6%
Contains more FolateFolate +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
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 +1860%
Contains more CarbsCarbs +35.4%
Contains more OtherOther +17.3%
Contains more ProteinProtein +30.2%
Contains more WaterWater +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +4682.1%
Contains more Poly. FatPolyunsaturated fat +145.1%
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.
Gouda cheese 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 Gouda cheese Squid DV% diff.
Vitamin B12 1.54µg 5.4µg 161%
Selenium 14.5µg 89.6µg 137%
Iron 0.24mg 10.84mg 133%
Vitamin B2 0.334mg 1.729mg 107%
Copper 0.036mg 0.998mg 107%
Saturated fat 17.614g 0.236g 79%
Calcium 700mg 180mg 52%
Fats 27.44g 1.4g 40%
Cholesterol 114mg 224mg 37%
Monounsaturated fat 7.747g 0.162g 19%
Vitamin B6 0.08mg 0.27mg 15%
Potassium 121mg 637mg 15%
Protein 24.94g 32.48g 15%
Vitamin B3 0.063mg 2.189mg 13%
Vitamin B5 0.34mg 0.9mg 11%
Calories 356kcal 158kcal 10%
Manganese 0.011mg 0.209mg 9%
Vitamin C 0mg 8.5mg 9%
Magnesium 29mg 60mg 7%
Phosphorus 546mg 580mg 5%
Vitamin A 165µg 203µg 4%
Zinc 3.9mg 3.46mg 4%
Sodium 819mg 744mg 3%
Vitamin D 0.5µg 3%
Polyunsaturated fat 0.657g 0.268g 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Vitamin B1 0.03mg 0.017mg 1%
Folate 21µg 24µg 1%
Net carbs 2.22g 1.64g N/A
Carbs 2.22g 1.64g 0%
Sugar 2.22g N/A
Tryptophan 0.352mg 0.364mg 0%
Threonine 0.93mg 1.398mg 0%
Isoleucine 1.306mg 1.414mg 0%
Leucine 2.564mg 2.287mg 0%
Lysine 2.654mg 2.427mg 0%
Methionine 0.719mg 0.733mg 0%
Phenylalanine 1.431mg 1.164mg 0%
Valine 1.806mg 1.419mg 0%
Histidine 1.032mg 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
Gouda cheese Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Gouda cheese
104%
Squid
Minerals Daily Need Coverage Score
79%
Gouda cheese
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 17.378g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Gouda cheese
Gouda cheese is lower in Cholesterol (difference - 110mg)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.