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Squid vs. Roquefort — In-Depth Nutrition Comparison

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How are squid and roquefort different?

  • Squid has more vitamin B12, selenium, iron, copper, vitamin B2, and phosphorus; however, roquefort is richer in calcium.
  • Squid covers your daily need for vitamin B12, 198% more than roquefort.
  • Squid has 29 times more copper than roquefort. Squid has 0.998mg of copper, while roquefort has 0.034mg.
  • Roquefort contains less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Cheese, roquefort types were used in this article.

Infographic

Squid vs Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +600%
Contains more IronIron +1835.7%
Contains more CopperCopper +2835.3%
Contains more ZincZinc +66.3%
Contains more PhosphorusPhosphorus +48%
Contains less SodiumSodium -58.9%
Contains more ManganeseManganese +596.7%
Contains more SeleniumSelenium +517.9%
Contains more CalciumCalcium +267.8%

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.
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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +195.1%
Contains more Vitamin B3Vitamin B3 +198.2%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more Vitamin B12Vitamin B12 +743.8%
Contains more Vitamin AVitamin A +44.8%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more FolateFolate +104.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more ProteinProtein +50.8%
Contains more WaterWater +55.2%
Contains more FatsFats +2088.6%
Contains more CarbsCarbs +22%
Contains more OtherOther +91.7%

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
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +5130.9%
Contains more Poly. FatPolyunsaturated fat +392.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Roquefort
Lower in Sodium 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 Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Roquefort DV% diff.
Vitamin B12 5.4µg 0.64µg 198%
Selenium 89.6µg 14.5µg 137%
Iron 10.84mg 0.56mg 129%
Copper 0.998mg 0.034mg 107%
Vitamin B2 1.729mg 0.586mg 88%
Saturated fat 0.236g 19.263g 86%
Calcium 180mg 662mg 48%
Sodium 744mg 1809mg 46%
Fats 1.4g 30.64g 45%
Cholesterol 224mg 90mg 45%
Phosphorus 580mg 392mg 27%
Protein 32.48g 21.54g 22%
Monounsaturated fat 0.162g 8.474g 21%
Vitamin B5 0.9mg 1.731mg 17%
Potassium 637mg 91mg 16%
Zinc 3.46mg 2.08mg 13%
Vitamin B6 0.27mg 0.124mg 11%
Calories 158kcal 369kcal 11%
Vitamin A 203µg 294µg 10%
Vitamin B3 2.189mg 0.734mg 9%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.03mg 8%
Magnesium 60mg 30mg 7%
Polyunsaturated fat 0.268g 1.32g 7%
Folate 24µg 49µg 6%
Vitamin B1 0.017mg 0.04mg 2%
Carbs 1.64g 2g 0%
Net carbs 1.64g 2g N/A
Tryptophan 0.364mg 0.303mg 0%
Threonine 1.398mg 0.965mg 0%
Isoleucine 1.414mg 1.217mg 0%
Leucine 2.287mg 2.114mg 0%
Lysine 2.427mg 1.848mg 0%
Methionine 0.733mg 0.558mg 0%
Phenylalanine 1.164mg 1.023mg 0%
Valine 1.419mg 1.614mg 0%
Histidine 0.624mg 0.602mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Roquefort
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
39%
Roquefort
Minerals Daily Need Coverage Score
185%
Squid
80%
Roquefort

Comparison summary

Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 1065mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 19.027g)
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 - $3.6)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Roquefort
Roquefort is lower in Cholesterol (difference - 134mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.