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  6. Squid vs. Neufchâtel cheese

Squid vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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Significant differences between squid and neufchâtel cheese

  • The amount of vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc in squid is higher than in neufchâtel cheese.
  • Squid covers your daily vitamin B12 needs 213% more than neufchâtel cheese.
  • Neufchâtel cheese has 83 times less iron than squid. Squid has 10.84mg of iron, while neufchâtel cheese has 0.13mg.
  • Neufchâtel cheese contains less cholesterol.

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

Infographic

Squid vs Neufchâtel 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
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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +319.1%
Contains more IronIron +8238.5%
Contains more CopperCopper +3596.3%
Contains more ZincZinc +322%
Contains more PhosphorusPhosphorus +320.3%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +2886.7%
Contains less SodiumSodium -55.1%

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
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%
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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +1015.5%
Contains more Vitamin B3Vitamin B3 +942.4%
Contains more Vitamin B5Vitamin B5 +56.5%
Contains more Vitamin B6Vitamin B6 +558.5%
Contains more Vitamin B12Vitamin B12 +1700%
Contains more FolateFolate +71.4%
Contains more Vitamin AVitamin A +18.7%
Contains more Vitamin B1Vitamin B1 +29.4%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Neufchâtel cheese DV% diff.
Vitamin B12 5.4µg 0.3µg 213%
Selenium 89.6µg 3µg 157%
Iron 10.84mg 0.13mg 134%
Vitamin B2 1.729mg 0.155mg 121%
Copper 0.998mg 0.027mg 108%
Phosphorus 580mg 138mg 63%
Saturated fat 0.236g 12.79g 57%
Cholesterol 224mg 74mg 50%
Protein 32.48g 9.15g 47%
Fats 1.4g 22.78g 33%
Zinc 3.46mg 0.82mg 24%
Sodium 744mg 334mg 18%
Vitamin B6 0.27mg 0.041mg 18%
Potassium 637mg 152mg 14%
Monounsaturated fat 0.162g 5.784g 14%
Magnesium 60mg 10mg 12%
Vitamin B3 2.189mg 0.21mg 12%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.011mg 9%
Vitamin B5 0.9mg 0.575mg 7%
Calcium 180mg 117mg 6%
Polyunsaturated fat 0.268g 0.97g 5%
Calories 158kcal 253kcal 5%
Vitamin A 203µg 241µg 4%
Vitamin E 0.4mg 3%
Folate 24µg 14µg 3%
Vitamin K 1.7µg 1%
Carbs 1.64g 3.59g 1%
Net carbs 1.64g 3.59g N/A
Sugar 3.19g N/A
Starch 0.5g 0%
Vitamin B1 0.017mg 0.022mg 0%
Tryptophan 0.364mg 0.106mg 0%
Threonine 1.398mg 0.359mg 0%
Isoleucine 1.414mg 0.501mg 0%
Leucine 2.287mg 1.013mg 0%
Lysine 2.427mg 0.875mg 0%
Methionine 0.733mg 0.294mg 0%
Phenylalanine 1.164mg 0.448mg 0%
Valine 1.419mg 0.609mg 0%
Histidine 0.624mg 0.27mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - ALA 0.117g N/A
Omega-3 - DPA 0.012g 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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more ProteinProtein +255%
Contains more OtherOther +145.3%
Contains more FatsFats +1527.1%
Contains more CarbsCarbs +118.9%
~equal in Water ~63.11g

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +3470.4%
Contains more Poly. FatPolyunsaturated fat +261.9%

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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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.