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Squid vs. Blue cheese — In-Depth Nutrition Comparison

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Summary of differences between squid and blue cheese

  • Squid has more vitamin B12, selenium, iron, copper, vitamin B2, and phosphorus; however, blue cheese is higher in calcium.
  • Squid covers your daily need for vitamin B12, 174% more than blue cheese.
  • Squid has 35 times more iron than blue cheese. While squid has 10.84mg of iron, blue cheese has only 0.31mg.
  • Blue cheese has less cholesterol.

These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Cheese, blue.

Infographic

Squid vs Blue cheese 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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +160.9%
Contains more PotassiumPotassium +148.8%
Contains more IronIron +3396.8%
Contains more CopperCopper +2395%
Contains more ZincZinc +30.1%
Contains more PhosphorusPhosphorus +49.9%
Contains less SodiumSodium -35.1%
Contains more ManganeseManganese +2222.2%
Contains more SeleniumSelenium +517.9%
Contains more CalciumCalcium +193.3%

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.
Squid
5
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%
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +352.6%
Contains more Vitamin B3Vitamin B3 +115.5%
Contains more Vitamin B6Vitamin B6 +62.7%
Contains more Vitamin B12Vitamin B12 +342.6%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B5Vitamin B5 +92.1%
Contains more FolateFolate +50%
~equal in Vitamin A ~198µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more ProteinProtein +51.8%
Contains more WaterWater +44.1%
Contains more FatsFats +1952.9%
Contains more CarbsCarbs +42.7%
Contains more OtherOther +52.1%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4701.2%
Contains more Poly. FatPolyunsaturated fat +198.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Blue cheese DV% diff.
Vitamin B12 5.4µg 1.22µg 174%
Selenium 89.6µg 14.5µg 137%
Iron 10.84mg 0.31mg 132%
Copper 0.998mg 0.04mg 106%
Vitamin B2 1.729mg 0.382mg 104%
Saturated fat 0.236g 18.669g 84%
Cholesterol 224mg 75mg 50%
Fats 1.4g 28.74g 42%
Calcium 180mg 528mg 35%
Phosphorus 580mg 387mg 28%
Protein 32.48g 21.4g 22%
Monounsaturated fat 0.162g 7.778g 19%
Vitamin B5 0.9mg 1.729mg 17%
Sodium 744mg 1146mg 17%
Potassium 637mg 256mg 11%
Calories 158kcal 353kcal 10%
Manganese 0.209mg 0.009mg 9%
Magnesium 60mg 23mg 9%
Vitamin C 8.5mg 0mg 9%
Vitamin B6 0.27mg 0.166mg 8%
Zinc 3.46mg 2.66mg 7%
Vitamin B3 2.189mg 1.016mg 7%
Polyunsaturated fat 0.268g 0.8g 4%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Folate 24µg 36µg 3%
Choline 15.4mg 3%
Vitamin E 0.25mg 2%
Vitamin K 2.4µg 2%
Vitamin A 203µg 198µg 1%
Vitamin B1 0.017mg 0.029mg 1%
Net carbs 1.64g 2.34g N/A
Carbs 1.64g 2.34g 0%
Sugar 0.5g N/A
Tryptophan 0.364mg 0.312mg 0%
Threonine 1.398mg 0.785mg 0%
Isoleucine 1.414mg 1.124mg 0%
Leucine 2.287mg 1.919mg 0%
Lysine 2.427mg 1.852mg 0%
Methionine 0.733mg 0.584mg 0%
Phenylalanine 1.164mg 1.087mg 0%
Valine 1.419mg 1.556mg 0%
Histidine 0.624mg 0.758mg 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 Blue cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
41%
Blue cheese
Minerals Daily Need Coverage Score
185%
Squid
69%
Blue cheese

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 402mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 18.433g)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.8)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Blue cheese
Blue cheese is lower in Cholesterol (difference - 149mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.