Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Edam — In-Depth Nutrition Comparison

Compare

What are the differences between squid and edam?

  • Squid is higher in vitamin B12, selenium, iron, copper, vitamin B2, vitamin B6, and potassium; however, edam is richer in calcium.
  • Squid's daily need coverage for vitamin B12 is 161% more.
  • Edam contains 28 times less copper than squid. Squid contains 0.998mg of copper, while edam contains 0.036mg.
  • Edam has less cholesterol.

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

Infographic

Squid vs Edam 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
6
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%
Edam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +238.8%
Contains more IronIron +2363.6%
Contains more CopperCopper +2672.2%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +517.9%
Contains more CalciumCalcium +306.1%
~equal in Zinc ~3.75mg
~equal in Phosphorus ~536mg
~equal in Sodium ~812mg

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
7
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%
Edam
6
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +344.5%
Contains more Vitamin B3Vitamin B3 +2569.5%
Contains more Vitamin B5Vitamin B5 +220.3%
Contains more Vitamin B6Vitamin B6 +255.3%
Contains more Vitamin B12Vitamin B12 +250.6%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +19.7%
Contains more Vitamin B1Vitamin B1 +117.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Edam
2
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more ProteinProtein +30%
Contains more CarbsCarbs +14.7%
Contains more WaterWater +47.1%
Contains more FatsFats +1885.7%
Contains more OtherOther +25.6%

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
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4915.4%
Contains more Poly. FatPolyunsaturated fat +148.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Edam DV% diff.
Vitamin B12 5.4µg 1.54µg 161%
Selenium 89.6µg 14.5µg 137%
Iron 10.84mg 0.44mg 130%
Copper 0.998mg 0.036mg 107%
Vitamin B2 1.729mg 0.389mg 103%
Saturated fat 0.236g 17.572g 79%
Calcium 180mg 731mg 55%
Cholesterol 224mg 89mg 45%
Fats 1.4g 27.8g 41%
Monounsaturated fat 0.162g 8.125g 20%
Vitamin B6 0.27mg 0.076mg 15%
Protein 32.48g 24.99g 15%
Potassium 637mg 188mg 13%
Vitamin B3 2.189mg 0.082mg 13%
Vitamin B5 0.9mg 0.281mg 12%
Calories 158kcal 357kcal 10%
Manganese 0.209mg 0.011mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 30mg 7%
Phosphorus 580mg 536mg 6%
Vitamin A 203µg 243µg 4%
Sodium 744mg 812mg 3%
Vitamin D 0.5µg 3%
Zinc 3.46mg 3.75mg 3%
Polyunsaturated fat 0.268g 0.665g 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin B1 0.017mg 0.037mg 2%
Vitamin K 2.3µg 2%
Folate 24µg 16µg 2%
Net carbs 1.64g 1.43g N/A
Carbs 1.64g 1.43g 0%
Sugar 1.43g N/A
Tryptophan 0.364mg 0.352mg 0%
Threonine 1.398mg 0.932mg 0%
Isoleucine 1.414mg 1.308mg 0%
Leucine 2.287mg 2.57mg 0%
Lysine 2.427mg 2.66mg 0%
Methionine 0.733mg 0.721mg 0%
Phenylalanine 1.164mg 1.434mg 0%
Valine 1.419mg 1.81mg 0%
Histidine 0.624mg 1.034mg 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 Edam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
34%
Edam
Minerals Daily Need Coverage Score
185%
Squid
80%
Edam

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 17.336g)
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 - $2.6)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Edam
Edam is lower in Cholesterol (difference - 135mg)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.