Squid vs. Provolone — In-Depth Nutrition Comparison
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The main differences between squid and provolone
- Squid is richer in vitamin B12, selenium, iron, vitamin B2, copper, vitamin B6, and potassium, yet provolone is richer in calcium.
- Daily need coverage for vitamin B12 for squid is 164% higher.
- Squid contains 38 times more copper than provolone. Squid contains 0.998mg of copper, while provolone contains 0.026mg.
- Provolone contains less cholesterol.
Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Cheese, provolone.
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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 more MagnesiumMagnesium | +114.3% |
| Contains more PotassiumPotassium | +361.6% |
| Contains more IronIron | +1984.6% |
| Contains more CopperCopper | +3738.5% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains less SodiumSodium | -15.1% |
| Contains more ManganeseManganese | +1990% |
| Contains more SeleniumSelenium | +517.9% |
| Contains more CalciumCalcium | +320% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +438.6% |
| Contains more Vitamin B3Vitamin B3 | +1303.2% |
| Contains more Vitamin B5Vitamin B5 | +89.1% |
| Contains more Vitamin B6Vitamin B6 | +269.9% |
| Contains more Vitamin B12Vitamin B12 | +269.9% |
| Contains more FolateFolate | +140% |
| Contains more Vitamin AVitamin A | +16.3% |
| Contains more Vitamin B1Vitamin B1 | +11.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 1.46µg | 164% |
| Selenium | 89.6µg | 14.5µg | 137% |
| Iron | 10.84mg | 0.52mg | 129% |
| Vitamin B2 | 1.729mg | 0.321mg | 108% |
| Copper | 0.998mg | 0.026mg | 108% |
| Saturated fat | 0.236g | 17.078g | 77% |
| Calcium | 180mg | 756mg | 58% |
| Cholesterol | 224mg | 69mg | 52% |
| Fats | 1.4g | 26.62g | 39% |
| Monounsaturated fat | 0.162g | 7.393g | 18% |
| Vitamin B6 | 0.27mg | 0.073mg | 15% |
| Potassium | 637mg | 138mg | 15% |
| Protein | 32.48g | 25.58g | 14% |
| Vitamin B3 | 2.189mg | 0.156mg | 13% |
| Phosphorus | 580mg | 496mg | 12% |
| Calories | 158kcal | 351kcal | 10% |
| Manganese | 0.209mg | 0.01mg | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Magnesium | 60mg | 28mg | 8% |
| Vitamin B5 | 0.9mg | 0.476mg | 8% |
| Sodium | 744mg | 876mg | 6% |
| Vitamin A | 203µg | 236µg | 4% |
| Folate | 24µg | 10µg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Polyunsaturated fat | 0.268g | 0.769g | 3% |
| Vitamin D | 20IU | 3% | |
| Vitamin E | 0.23mg | 2% | |
| Zinc | 3.46mg | 3.23mg | 2% |
| Vitamin K | 2.2µg | 2% | |
| Net carbs | 1.64g | 2.14g | N/A |
| Carbs | 1.64g | 2.14g | 0% |
| Sugar | 0.56g | N/A | |
| Vitamin B1 | 0.017mg | 0.019mg | 0% |
| Tryptophan | 0.364mg | 0.345mg | 0% |
| Threonine | 1.398mg | 0.982mg | 0% |
| Isoleucine | 1.414mg | 1.091mg | 0% |
| Leucine | 2.287mg | 2.297mg | 0% |
| Lysine | 2.427mg | 2.646mg | 0% |
| Methionine | 0.733mg | 0.686mg | 0% |
| Phenylalanine | 1.164mg | 1.287mg | 0% |
| Valine | 1.419mg | 1.64mg | 0% |
| Histidine | 0.624mg | 1.115mg | 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
| Contains more ProteinProtein | +27% |
| Contains more WaterWater | +49.3% |
| Contains more FatsFats | +1801.4% |
| Contains more CarbsCarbs | +30.5% |
| Contains more OtherOther | +40.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +4463.6% |
| Contains more Poly. FatPolyunsaturated fat | +186.9% |
