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Swiss cheese vs. Squid — In-Depth Nutrition Comparison

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How are Swiss cheese and squid different?

  • Swiss cheese is higher in calcium; however, squid is richer in iron, vitamin B2, selenium, copper, vitamin B12, and potassium.
  • Daily need coverage for iron for squid is 134% higher.
  • Swiss cheese contains 77 times more saturated fat than squid. While Swiss cheese contains 18.227g of saturated fat, squid contains only 0.236g.

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

Infographic

Swiss cheese vs Squid 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.
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%
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%
Contains more CalciumCalcium +394.4%
Contains more ZincZinc +26.3%
Contains less SodiumSodium -74.9%
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%
~equal in Phosphorus ~580mg

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.
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%
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%
Contains more Vitamin AVitamin A +41.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Squid DV% diff.
Iron 0.13mg 10.84mg 134%
Vitamin B2 0.302mg 1.729mg 110%
Selenium 30µg 89.6µg 108%
Copper 0.047mg 0.998mg 106%
Vitamin B12 3.06µg 5.4µg 98%
Saturated fat 18.227g 0.236g 82%
Calcium 890mg 180mg 71%
Fats 30.99g 1.4g 46%
Cholesterol 93mg 224mg 44%
Sodium 187mg 744mg 24%
Monounsaturated fat 8.046g 0.162g 20%
Potassium 72mg 637mg 17%
Vitamin B6 0.071mg 0.27mg 15%
Vitamin B3 0.064mg 2.189mg 13%
Calories 393kcal 158kcal 12%
Protein 26.96g 32.48g 11%
Vitamin B5 0.353mg 0.9mg 11%
Vitamin A 288µg 203µg 9%
Vitamin C 0mg 8.5mg 9%
Manganese 0.026mg 0.209mg 8%
Zinc 4.37mg 3.46mg 8%
Polyunsaturated fat 1.341g 0.268g 7%
Magnesium 33mg 60mg 6%
Vitamin E 0.6mg 4%
Folate 10µg 24µg 4%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Vitamin B1 0.011mg 0.017mg 1%
Phosphorus 574mg 580mg 1%
Carbs 1.44g 1.64g 0%
Net carbs 1.44g 1.64g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.364mg 0%
Threonine 1.038mg 1.398mg 0%
Isoleucine 1.537mg 1.414mg 0%
Leucine 2.959mg 2.287mg 0%
Lysine 2.585mg 2.427mg 0%
Methionine 0.784mg 0.733mg 0%
Phenylalanine 1.662mg 1.164mg 0%
Valine 2.139mg 1.419mg 0%
Histidine 1.065mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.012g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more FatsFats +2113.6%
Contains more ProteinProtein +20.5%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +62.4%
Contains more OtherOther +12.8%

Fat Type Comparison

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

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.