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
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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
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Iron
+313.7%
Contains
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Magnesium
+11.1%
Contains
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Phosphorus
+51.8%
Contains
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Potassium
+108.2%
Contains
less
Sodium
-11.3%
Contains
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Zinc
+297.7%
Contains
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Copper
+523.8%
Contains
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Selenium
+268.7%
Contains
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Calcium
+13.3%
Contains
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Manganese
+418.2%
Equal in Magnesium - 54
Contains
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Iron
+313.7%
Contains
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Magnesium
+11.1%
Contains
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Phosphorus
+51.8%
Contains
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Potassium
+108.2%
Contains
less
Sodium
-11.3%
Contains
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Zinc
+297.7%
Contains
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Copper
+523.8%
Contains
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Selenium
+268.7%
Contains
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Calcium
+13.3%
Contains
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Manganese
+418.2%
Equal in Magnesium - 54
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
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Vitamin A
+850.7%
Contains
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Vitamin C
+466.7%
Contains
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Vitamin B2
+304.9%
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Vitamin B5
+44.7%
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Vitamin B12
+4400%
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Vitamin B1
+2005.9%
Contains
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Vitamin B3
+45.5%
Contains
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Folate
+166.7%
Equal in Vitamin B6 - 0.261
Contains
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Vitamin A
+850.7%
Contains
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Vitamin C
+466.7%
Contains
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Vitamin B2
+304.9%
Contains
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Vitamin B5
+44.7%
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Vitamin B12
+4400%
Contains
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Vitamin B1
+2005.9%
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Vitamin B3
+45.5%
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Folate
+166.7%
Equal in Vitamin B6 - 0.261
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+231.4%
Contains
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Water
+1810%
Contains
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Fats
+1685.7%
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Carbs
+3448.8%
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Other
+13.1%
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
Contains
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Protein
+231.4%
Contains
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Water
+1810%
Contains
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Fats
+1685.7%
Contains
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Carbs
+3448.8%
Contains
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Other
+13.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-94.3%
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Monounsaturated Fat
+6289.5%
Contains
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Polyunsaturated fat
+3320.1%
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Saturated Fat:
4.129 g
Monounsaturated Fat:
10.351 g
Polyunsaturated fat:
9.166 g
Contains
less
Saturated Fat
-94.3%
Contains
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Monounsaturated Fat
+6289.5%
Contains
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Polyunsaturated fat
+3320.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.64g | 55.1g |
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| Protein | 32.48g | 9.8g |
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| Fats | 1.4g | 25g |
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| Carbs | 1.64g | 58.2g |
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| Calories | 158kcal | 497kcal |
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| Fiber | 0g | 3.1g |
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| Calcium | 180mg | 204mg |
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| Iron | 10.84mg | 2.62mg |
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| Magnesium | 60mg | 54mg |
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| Phosphorus | 580mg | 382mg |
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| Potassium | 637mg | 306mg |
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| Sodium | 744mg | 839mg |
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| Zinc | 3.46mg | 0.87mg |
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| Copper | 0.998mg | 0.16mg |
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| Manganese | 0.209mg | 1.083mg |
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| Selenium | 89.6µg | 24.3µg |
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| Vitamin A | 675IU | 71IU |
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| Vitamin A RAE | 203µg | 21µg |
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| Vitamin C | 8.5mg | 1.5mg |
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| Vitamin B1 | 0.017mg | 0.358mg |
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| Vitamin B2 | 1.729mg | 0.427mg |
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| Vitamin B3 | 2.189mg | 3.185mg |
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| Vitamin B5 | 0.9mg | 0.622mg |
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| Vitamin B6 | 0.27mg | 0.261mg |
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| Folate | 24µg | 64µg |
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| Vitamin B12 | 5.4µg | 0.12µg |
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| Tryptophan | 0.364mg | 0.13mg |
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| Threonine | 1.398mg | 0.298mg |
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| Isoleucine | 1.414mg | 0.383mg |
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| Leucine | 2.287mg | 0.698mg |
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| Lysine | 2.427mg | 0.344mg |
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| Methionine | 0.733mg | 0.167mg |
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| Phenylalanine | 1.164mg | 0.472mg |
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| Valine | 1.419mg | 0.438mg |
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| Histidine | 0.624mg | 0.219mg |
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| Cholesterol | 224mg | 7mg |
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| Saturated Fat | 0.236g | 4.129g |
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| Omega-3 - DHA | 0.132g | 0g |
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| Omega-3 - EPA | 0.078g | 0g |
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| Omega-3 - DPA | 0.012g | 0g |
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| Monounsaturated Fat | 0.162g | 10.351g |
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| Polyunsaturated fat | 0.268g | 9.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
110%
35%
Minerals Daily Need Coverage Score
185%
85%
Comparison summary
Which food contains less Sodium?
Squid contains less Sodium (difference - 95mg)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 3.893g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Cheese sandwich is lower in Cholesterol (difference - 217mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.