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Squid vs. Brie — In-Depth Nutrition Comparison

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A recap on differences between squid and brie

  • Squid is higher than brie in vitamin B12, selenium, iron, copper, vitamin B2, phosphorus, potassium, and vitamin B3.
  • Squid covers your daily vitamin B12 needs 156% more than brie.
  • Squid contains 53 times more copper than brie. While squid contains 0.998mg of copper, brie contains only 0.019mg.
  • The amount of cholesterol in brie is lower.

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

Infographic

Squid vs Brie 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.
Squid
8
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%
Brie
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 55% 13% 19% 6.3% 65% 81% 82% 4.4% 79%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +319.1%
Contains more IronIron +2068%
Contains more CopperCopper +5152.6%
Contains more ZincZinc +45.4%
Contains more PhosphorusPhosphorus +208.5%
Contains more ManganeseManganese +514.7%
Contains more SeleniumSelenium +517.9%
Contains less SodiumSodium -15.5%
~equal in Calcium ~184mg

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.
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%
Brie
6
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% 58% 4.8% 7.5% 18% 120% 7.1% 41% 54% 206% 5.8% 49% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +476.1%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +227.3%
Contains more Vitamin B1Vitamin B1 +311.8%
Contains more FolateFolate +170.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Brie
1
21% 28% 48% 3%
Protein: 20.75 g
Fats: 27.68 g
Carbs: 0.45 g
Water: 48.42 g
Other: 2.7 g
Contains more ProteinProtein +56.5%
Contains more CarbsCarbs +264.4%
Contains more WaterWater +26.2%
Contains more OtherOther +24.4%
Contains more FatsFats +1877.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Brie
2
66% 31% 3%
Saturated fat: Sat. Fat 17.41 g
Monounsaturated fat: Mono. Fat 8.013 g
Polyunsaturated fat: Poly. Fat 0.826 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +4846.3%
Contains more Poly. FatPolyunsaturated fat +208.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Brie DV% diff.
Vitamin B12 5.4µg 1.65µg 156%
Selenium 89.6µg 14.5µg 137%
Iron 10.84mg 0.5mg 129%
Copper 0.998mg 0.019mg 109%
Vitamin B2 1.729mg 0.52mg 93%
Saturated fat 0.236g 17.41g 78%
Phosphorus 580mg 188mg 56%
Cholesterol 224mg 100mg 41%
Fats 1.4g 27.68g 40%
Protein 32.48g 20.75g 23%
Monounsaturated fat 0.162g 8.013g 20%
Potassium 637mg 152mg 14%
Vitamin B3 2.189mg 0.38mg 11%
Folate 24µg 65µg 10%
Magnesium 60mg 20mg 10%
Zinc 3.46mg 2.38mg 10%
Calories 158kcal 334kcal 9%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.034mg 8%
Sodium 744mg 629mg 5%
Vitamin B1 0.017mg 0.07mg 4%
Polyunsaturated fat 0.268g 0.826g 4%
Vitamin B5 0.9mg 0.69mg 4%
Vitamin A 203µg 174µg 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin B6 0.27mg 0.235mg 3%
Vitamin D 20IU 3%
Vitamin K 2.3µg 2%
Vitamin E 0.24mg 2%
Net carbs 1.64g 0.45g N/A
Carbs 1.64g 0.45g 0%
Calcium 180mg 184mg 0%
Sugar 0.45g N/A
Tryptophan 0.364mg 0.322mg 0%
Threonine 1.398mg 0.751mg 0%
Isoleucine 1.414mg 1.015mg 0%
Leucine 2.287mg 1.929mg 0%
Lysine 2.427mg 1.851mg 0%
Methionine 0.733mg 0.592mg 0%
Phenylalanine 1.164mg 1.158mg 0%
Valine 1.419mg 1.34mg 0%
Histidine 0.624mg 0.716mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Brie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
104%
Squid
45%
Brie
Minerals Daily Need Coverage Score
185%
Squid
42%
Brie

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 17.174g)
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 - $3.6)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Brie
Brie is lower in Cholesterol (difference - 124mg)
Which food contains less Sodium?
Brie
Brie contains less Sodium (difference - 115mg)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Brie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172177/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.