Squid vs. Cream cheese — In-Depth Nutrition Comparison
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What are the main differences between squid and cream cheese?
- Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc than cream cheese.
- Squid's daily need coverage for vitamin B12 is 216% higher.
- Cream cheese has 99 times less iron than squid. Squid has 10.84mg of iron, while cream cheese has 0.11mg.
- Cream cheese is lower in sodium.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Cheese, cream types in this comparison.
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.
| Contains more MagnesiumMagnesium | +566.7% |
| Contains more CalciumCalcium | +85.6% |
| Contains more PotassiumPotassium | +382.6% |
| Contains more IronIron | +9754.5% |
| Contains more CopperCopper | +5444.4% |
| Contains more ZincZinc | +592% |
| Contains more PhosphorusPhosphorus | +442.1% |
| Contains more ManganeseManganese | +1800% |
| Contains more SeleniumSelenium | +941.9% |
| Contains less SodiumSodium | -57.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +651.7% |
| Contains more Vitamin B3Vitamin B3 | +2305.5% |
| Contains more Vitamin B5Vitamin B5 | +74.1% |
| Contains more Vitamin B6Vitamin B6 | +382.1% |
| Contains more Vitamin B12Vitamin B12 | +2354.5% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin AVitamin A | +51.7% |
| Contains more Vitamin B1Vitamin B1 | +35.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0.22µg | 216% |
| Selenium | 89.6µg | 8.6µg | 147% |
| Iron | 10.84mg | 0.11mg | 134% |
| Vitamin B2 | 1.729mg | 0.23mg | 115% |
| Copper | 0.998mg | 0.018mg | 109% |
| Saturated fat | 0.236g | 20.213g | 91% |
| Phosphorus | 580mg | 107mg | 68% |
| Protein | 32.48g | 6.15g | 53% |
| Fats | 1.4g | 34.44g | 51% |
| Cholesterol | 224mg | 101mg | 41% |
| Zinc | 3.46mg | 0.5mg | 27% |
| Monounsaturated fat | 0.162g | 8.907g | 22% |
| Sodium | 744mg | 314mg | 19% |
| Vitamin B6 | 0.27mg | 0.056mg | 16% |
| Potassium | 637mg | 132mg | 15% |
| Vitamin B3 | 2.189mg | 0.091mg | 13% |
| Magnesium | 60mg | 9mg | 12% |
| Vitamin A | 203µg | 308µg | 12% |
| Calories | 158kcal | 350kcal | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.011mg | 9% |
| Vitamin B5 | 0.9mg | 0.517mg | 8% |
| Calcium | 180mg | 97mg | 8% |
| Polyunsaturated fat | 0.268g | 1.483g | 8% |
| Vitamin E | 0.86mg | 6% | |
| Choline | 27.2mg | 5% | |
| Folate | 24µg | 9µg | 4% |
| Vitamin K | 2.1µg | 2% | |
| Vitamin B1 | 0.017mg | 0.023mg | 1% |
| Carbs | 1.64g | 5.52g | 1% |
| Net carbs | 1.64g | 5.52g | N/A |
| Sugar | 3.76g | N/A | |
| Starch | 0.35g | 0% | |
| Tryptophan | 0.364mg | 0.069mg | 0% |
| Threonine | 1.398mg | 0.233mg | 0% |
| Isoleucine | 1.414mg | 0.324mg | 0% |
| Leucine | 2.287mg | 0.657mg | 0% |
| Lysine | 2.427mg | 0.567mg | 0% |
| Methionine | 0.733mg | 0.191mg | 0% |
| Phenylalanine | 1.164mg | 0.291mg | 0% |
| Valine | 1.419mg | 0.395mg | 0% |
| Histidine | 0.624mg | 0.175mg | 0% |
| Omega-3 - EPA | 0.078g | 0.01g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - ALA | 0.125g | N/A | |
| Omega-3 - DPA | 0.012g | 0.02g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.036g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 0.807g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
6.15 g
Fats:
34.44 g
Carbs:
5.52 g
Water:
52.62 g
Other:
1.27 g
| Contains more ProteinProtein | +428.1% |
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +164.6% |
| Contains more FatsFats | +2360% |
| Contains more CarbsCarbs | +236.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
20.213 g
Monounsaturated fat:
Mono. Fat
8.907 g
Polyunsaturated fat:
Poly. Fat
1.483 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +5398.1% |
| Contains more Poly. FatPolyunsaturated fat | +453.4% |
