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Squid vs. Port Salut — In-Depth Nutrition Comparison

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Summary of differences between squid and port Salut

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and vitamin B6; however, port Salut is higher in calcium.
  • Squid covers your daily need for vitamin B12, 163% more than port Salut.
  • Squid has 45 times more copper than port Salut. While squid has 0.998mg of copper, port Salut has only 0.022mg.
  • Port Salut has less cholesterol.

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

Infographic

Squid vs Port Salut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +368.4%
Contains more IronIron +2420.9%
Contains more CopperCopper +4436.4%
Contains more ZincZinc +33.1%
Contains more PhosphorusPhosphorus +61.1%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +517.9%
Contains more CalciumCalcium +261.1%
Contains less SodiumSodium -28.2%

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
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%
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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B2Vitamin B2 +620.4%
Contains more Vitamin B3Vitamin B3 +3548.3%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +409.4%
Contains more Vitamin B12Vitamin B12 +260%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +55.2%

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more ProteinProtein +36.6%
Contains more CarbsCarbs +187.7%
Contains more WaterWater +34.5%
Contains more OtherOther +68%
Contains more FatsFats +1914.3%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +5664.2%
Contains more Poly. FatPolyunsaturated fat +172%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Port Salut
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 Port Salut DV% diff.
Vitamin B12 5.4µg 1.5µg 163%
Selenium 89.6µg 14.5µg 137%
Iron 10.84mg 0.43mg 130%
Vitamin B2 1.729mg 0.24mg 115%
Copper 0.998mg 0.022mg 108%
Saturated fat 0.236g 16.691g 75%
Calcium 180mg 650mg 47%
Fats 1.4g 28.2g 41%
Cholesterol 224mg 123mg 34%
Phosphorus 580mg 360mg 31%
Monounsaturated fat 0.162g 9.338g 23%
Vitamin B6 0.27mg 0.053mg 17%
Protein 32.48g 23.78g 17%
Potassium 637mg 136mg 15%
Vitamin B5 0.9mg 0.21mg 14%
Vitamin B3 2.189mg 0.06mg 13%
Vitamin A 203µg 315µg 12%
Calories 158kcal 352kcal 10%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.011mg 9%
Sodium 744mg 534mg 9%
Magnesium 60mg 24mg 9%
Zinc 3.46mg 2.6mg 8%
Polyunsaturated fat 0.268g 0.729g 3%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Choline 15.4mg 3%
Folate 24µg 18µg 2%
Vitamin E 0.24mg 2%
Vitamin K 2.4µg 2%
Carbs 1.64g 0.57g 0%
Net carbs 1.64g 0.57g N/A
Sugar 0.57g N/A
Vitamin B1 0.017mg 0.014mg 0%
Tryptophan 0.364mg 0.343mg 0%
Threonine 1.398mg 0.876mg 0%
Isoleucine 1.414mg 1.446mg 0%
Leucine 2.287mg 2.482mg 0%
Lysine 2.427mg 1.987mg 0%
Methionine 0.733mg 0.734mg 0%
Phenylalanine 1.164mg 1.323mg 0%
Valine 1.419mg 1.707mg 0%
Histidine 0.624mg 0.686mg 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 Port Salut
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
32%
Port Salut
Minerals Daily Need Coverage Score
185%
Squid
62%
Port Salut

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 16.455g)
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 - $3.5)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Port Salut
Port Salut is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Port Salut
Port Salut contains less Sodium (difference - 210mg)
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.