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  6. Squid vs. Gouda cheese

Squid vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between squid and gouda cheese

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, potassium, and vitamin B6, while gouda cheese has more calcium.
  • Squid's daily need coverage for vitamin B12 is 161% higher.
  • Gouda cheese contains 45 times less iron than squid. Squid contains 10.84mg of iron, while gouda cheese contains 0.24mg.
  • The amount of cholesterol in gouda cheese is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Cheese, gouda.

Infographic

Squid vs Gouda cheese 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +106.9%
Contains more PotassiumPotassium +426.4%
Contains more IronIron +4416.7%
Contains more CopperCopper +2672.2%
Contains less SodiumSodium -9.2%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +517.9%
Contains more CalciumCalcium +288.9%
Contains more ZincZinc +12.7%
~equal in Phosphorus ~546mg

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
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23%
Contains more Vitamin B2Vitamin B2 +417.7%
Contains more Vitamin B3Vitamin B3 +3374.6%
Contains more Vitamin B5Vitamin B5 +164.7%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more Vitamin B12Vitamin B12 +250.6%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +76.5%

All nutrients comparison - raw data values

Nutrient Squid Gouda cheese DV% diff.
Vitamin B12 5.4µg 1.54µg 161%
Selenium 89.6µg 14.5µg 137%
Iron 10.84mg 0.24mg 133%
Vitamin B2 1.729mg 0.334mg 107%
Copper 0.998mg 0.036mg 107%
Saturated fat 0.236g 17.614g 79%
Calcium 180mg 700mg 52%
Fats 1.4g 27.44g 40%
Cholesterol 224mg 114mg 37%
Monounsaturated fat 0.162g 7.747g 19%
Vitamin B6 0.27mg 0.08mg 15%
Potassium 637mg 121mg 15%
Protein 32.48g 24.94g 15%
Vitamin B3 2.189mg 0.063mg 13%
Vitamin B5 0.9mg 0.34mg 11%
Calories 158kcal 356kcal 10%
Manganese 0.209mg 0.011mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 29mg 7%
Phosphorus 580mg 546mg 5%
Vitamin A 203µg 165µg 4%
Zinc 3.46mg 3.9mg 4%
Sodium 744mg 819mg 3%
Vitamin D 0.5µg 3%
Polyunsaturated fat 0.268g 0.657g 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Vitamin B1 0.017mg 0.03mg 1%
Folate 24µg 21µg 1%
Net carbs 1.64g 2.22g N/A
Carbs 1.64g 2.22g 0%
Sugar 2.22g N/A
Tryptophan 0.364mg 0.352mg 0%
Threonine 1.398mg 0.93mg 0%
Isoleucine 1.414mg 1.306mg 0%
Leucine 2.287mg 2.564mg 0%
Lysine 2.427mg 2.654mg 0%
Methionine 0.733mg 0.719mg 0%
Phenylalanine 1.164mg 1.431mg 0%
Valine 1.419mg 1.806mg 0%
Histidine 0.624mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more ProteinProtein +30.2%
Contains more WaterWater +47.4%
Contains more FatsFats +1860%
Contains more CarbsCarbs +35.4%
Contains more OtherOther +17.3%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4682.1%
Contains more Poly. FatPolyunsaturated fat +145.1%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.