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  6. Squid vs. Cheese sandwich

Squid vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between squid and cheese sandwich

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc; however, cheese sandwich has more manganese and vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 220% more.
  • Squid has 32 times more cholesterol than cheese sandwich. Squid has 224mg of cholesterol, while cheese sandwich has 7mg.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Crackers, wheat, sandwich, with cheese filling.

Infographic

Squid vs Cheese sandwich 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
Squid
7
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +313.7%
Contains more CopperCopper +523.8%
Contains more ZincZinc +297.7%
Contains more PhosphorusPhosphorus +51.8%
Contains less SodiumSodium -11.3%
Contains more SeleniumSelenium +268.7%
Contains more CalciumCalcium +13.3%
Contains more ManganeseManganese +418.2%
~equal in Magnesium ~54mg

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
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B2Vitamin B2 +304.9%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B12Vitamin B12 +4400%
Contains more Vitamin B1Vitamin B1 +2005.9%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more FolateFolate +166.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.261mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Cheese sandwich DV% diff.
Vitamin B12 5.4µg 0.12µg 220%
Selenium 89.6µg 24.3µg 119%
Iron 10.84mg 2.62mg 103%
Vitamin B2 1.729mg 0.427mg 100%
Copper 0.998mg 0.16mg 93%
Cholesterol 224mg 7mg 72%
Polyunsaturated fat 0.268g 9.166g 59%
Protein 32.48g 9.8g 45%
Manganese 0.209mg 1.083mg 38%
Fats 1.4g 25g 36%
Vitamin B1 0.017mg 0.358mg 28%
Phosphorus 580mg 382mg 28%
Monounsaturated fat 0.162g 10.351g 25%
Zinc 3.46mg 0.87mg 24%
Vitamin A 203µg 21µg 20%
Carbs 1.64g 58.2g 19%
Saturated fat 0.236g 4.129g 18%
Calories 158kcal 497kcal 17%
Fiber 0g 3.1g 12%
Potassium 637mg 306mg 10%
Folate 24µg 64µg 10%
Vitamin C 8.5mg 1.5mg 8%
Vitamin B3 2.189mg 3.185mg 6%
Vitamin B5 0.9mg 0.622mg 6%
Sodium 744mg 839mg 4%
Calcium 180mg 204mg 2%
Vitamin B6 0.27mg 0.261mg 1%
Magnesium 60mg 54mg 1%
Net carbs 1.64g 55.1g N/A
Tryptophan 0.364mg 0.13mg 0%
Threonine 1.398mg 0.298mg 0%
Isoleucine 1.414mg 0.383mg 0%
Leucine 2.287mg 0.698mg 0%
Lysine 2.427mg 0.344mg 0%
Methionine 0.733mg 0.167mg 0%
Phenylalanine 1.164mg 0.472mg 0%
Valine 1.419mg 0.438mg 0%
Histidine 0.624mg 0.219mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +231.4%
Contains more WaterWater +1810%
Contains more FatsFats +1685.7%
Contains more CarbsCarbs +3448.8%
Contains more OtherOther +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +6289.5%
Contains more Poly. FatPolyunsaturated fat +3320.1%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.