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Muenster cheese vs. Squid — In-Depth Nutrition Comparison

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How are Muenster cheese and Squid different?

  • Muenster cheese is higher in Calcium, however, Squid is richer in Vitamin B12, Selenium, Iron, Vitamin B2, Copper, Vitamin B6, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Squid is 164% higher.
  • Muenster cheese contains 81 times more Saturated Fat than Squid. While Muenster cheese contains 19.113g of Saturated Fat, Squid contains only 0.236g.

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

Infographic

Muenster 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.
Contains more Calcium +298.3%
Contains less Sodium -15.6%
Contains more Iron +2543.9%
Contains more Magnesium +122.2%
Contains more Phosphorus +23.9%
Contains more Potassium +375.4%
Contains more Zinc +23.1%
Contains more Copper +3119.4%
Contains more Manganese +2512.5%
Contains more Selenium +517.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 216% 16% 20% 201% 12% 82% 77% 11% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Calcium +298.3%
Contains less Sodium -15.6%
Contains more Iron +2543.9%
Contains more Magnesium +122.2%
Contains more Phosphorus +23.9%
Contains more Potassium +375.4%
Contains more Zinc +23.1%
Contains more Copper +3119.4%
Contains more Manganese +2512.5%
Contains more Selenium +517.9%

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.
:
8
Squid
Contains more Vitamin A +49.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +440.3%
Contains more Vitamin B3 +2025.2%
Contains more Vitamin B5 +373.7%
Contains more Vitamin B6 +382.1%
Contains more Folate +100%
Contains more Vitamin B12 +267.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 61% 6% 18% 0% 4% 74% 2% 12% 13% 9% 184% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin A +49.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +440.3%
Contains more Vitamin B3 +2025.2%
Contains more Vitamin B5 +373.7%
Contains more Vitamin B6 +382.1%
Contains more Folate +100%
Contains more Vitamin B12 +267.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2045.7%
Contains more Protein +38.7%
Contains more Carbs +46.4%
Contains more Water +46.3%
Equal in Other - 3.36
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
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 Fats +2045.7%
Contains more Protein +38.7%
Contains more Carbs +46.4%
Contains more Water +46.3%
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5277.2%
Contains more Polyunsaturated fat +146.6%
Contains less Saturated Fat -98.8%
67% 31% 2%
Saturated Fat: 19.113 g
Monounsaturated Fat: 8.711 g
Polyunsaturated fat: 0.661 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +5277.2%
Contains more Polyunsaturated fat +146.6%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muenster cheese Squid Opinion
Net carbs 1.12g 1.64g Squid
Protein 23.41g 32.48g Squid
Fats 30.04g 1.4g Muenster cheese
Carbs 1.12g 1.64g Squid
Calories 368kcal 158kcal Muenster cheese
Sugar 1.12g Squid
Calcium 717mg 180mg Muenster cheese
Iron 0.41mg 10.84mg Squid
Magnesium 27mg 60mg Squid
Phosphorus 468mg 580mg Squid
Potassium 134mg 637mg Squid
Sodium 628mg 744mg Muenster cheese
Zinc 2.81mg 3.46mg Squid
Copper 0.031mg 0.998mg Squid
Manganese 0.008mg 0.209mg Squid
Selenium 14.5µg 89.6µg Squid
Vitamin A 1012IU 675IU Muenster cheese
Vitamin A RAE 298µg 203µg Muenster cheese
Vitamin E 0.26mg Muenster cheese
Vitamin D 22IU Muenster cheese
Vitamin D 0.6µg Muenster cheese
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.013mg 0.017mg Squid
Vitamin B2 0.32mg 1.729mg Squid
Vitamin B3 0.103mg 2.189mg Squid
Vitamin B5 0.19mg 0.9mg Squid
Vitamin B6 0.056mg 0.27mg Squid
Folate 12µg 24µg Squid
Vitamin B12 1.47µg 5.4µg Squid
Vitamin K 2.5µg Muenster cheese
Tryptophan 0.327mg 0.364mg Squid
Threonine 0.888mg 1.398mg Squid
Isoleucine 1.145mg 1.414mg Squid
Leucine 2.26mg 2.287mg Squid
Lysine 2.139mg 2.427mg Squid
Methionine 0.569mg 0.733mg Squid
Phenylalanine 1.24mg 1.164mg Muenster cheese
Valine 1.482mg 1.419mg Muenster cheese
Histidine 0.829mg 0.624mg Muenster cheese
Cholesterol 96mg 224mg Muenster cheese
Saturated Fat 19.113g 0.236g Squid
Omega-3 - DHA 0g 0.132g Squid
Omega-3 - EPA 0g 0.078g Squid
Omega-3 - DPA 0g 0.012g Squid
Monounsaturated Fat 8.711g 0.162g Muenster cheese
Polyunsaturated fat 0.661g 0.268g Muenster cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muenster cheese Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Muenster cheese
110%
Squid
Minerals Daily Need Coverage Score
71%
Muenster cheese
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 18.877g)
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)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
Muenster cheese
Muenster cheese is lower in Cholesterol (difference - 128mg)

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.