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  6. Squid vs. Swiss cheese

Squid vs. Swiss cheese — In-Depth Nutrition Comparison

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How are squid and Swiss cheese different?

  • Squid is higher in iron, vitamin B2, selenium, copper, vitamin B12, and potassium; however, Swiss cheese is richer in calcium.
  • Daily need coverage for iron for squid is 134% higher.
  • Squid contains 21 times more copper than Swiss cheese. While squid contains 0.998mg of copper, Swiss cheese contains only 0.047mg.
  • Swiss cheese has less sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Cheese, swiss are the varieties used in this article.

Infographic

Squid vs Swiss 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +784.7%
Contains more IronIron +8238.5%
Contains more CopperCopper +2023.4%
Contains more ManganeseManganese +703.8%
Contains more SeleniumSelenium +198.7%
Contains more CalciumCalcium +394.4%
Contains more ZincZinc +26.3%
Contains less SodiumSodium -74.9%
~equal in Phosphorus ~574mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +472.5%
Contains more Vitamin B3Vitamin B3 +3320.3%
Contains more Vitamin B5Vitamin B5 +155%
Contains more Vitamin B6Vitamin B6 +280.3%
Contains more Vitamin B12Vitamin B12 +76.5%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +41.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Swiss cheese DV% diff.
Iron 10.84mg 0.13mg 134%
Vitamin B2 1.729mg 0.302mg 110%
Selenium 89.6µg 30µg 108%
Copper 0.998mg 0.047mg 106%
Vitamin B12 5.4µg 3.06µg 98%
Saturated fat 0.236g 18.227g 82%
Calcium 180mg 890mg 71%
Fats 1.4g 30.99g 46%
Cholesterol 224mg 93mg 44%
Sodium 744mg 187mg 24%
Monounsaturated fat 0.162g 8.046g 20%
Potassium 637mg 72mg 17%
Vitamin B6 0.27mg 0.071mg 15%
Vitamin B3 2.189mg 0.064mg 13%
Calories 158kcal 393kcal 12%
Protein 32.48g 26.96g 11%
Vitamin B5 0.9mg 0.353mg 11%
Vitamin A 203µg 288µg 9%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.026mg 8%
Zinc 3.46mg 4.37mg 8%
Polyunsaturated fat 0.268g 1.341g 7%
Magnesium 60mg 33mg 6%
Vitamin E 0.6mg 4%
Folate 24µg 10µg 4%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Vitamin B1 0.017mg 0.011mg 1%
Phosphorus 580mg 574mg 1%
Carbs 1.64g 1.44g 0%
Net carbs 1.64g 1.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.364mg 0.401mg 0%
Threonine 1.398mg 1.038mg 0%
Isoleucine 1.414mg 1.537mg 0%
Leucine 2.287mg 2.959mg 0%
Lysine 2.427mg 2.585mg 0%
Methionine 0.733mg 0.784mg 0%
Phenylalanine 1.164mg 1.662mg 0%
Valine 1.419mg 2.139mg 0%
Histidine 0.624mg 1.065mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.012g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more ProteinProtein +20.5%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +62.4%
Contains more OtherOther +12.8%
Contains more FatsFats +2113.6%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4866.7%
Contains more Poly. FatPolyunsaturated fat +400.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.