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Squid as food vs Atlantic mackerel - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 3.94g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 149mg)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 661mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Atlantic mackerel
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Atlantic mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
63
Squid as food
106
Atlantic mackerel
Mineral Summary Score
103
Squid as food
33
Atlantic mackerel

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +590.4%
Contains more Calcium +1100%
Contains more Potassium +58.9%
Contains more Copper +961.7%
Contains more Zinc +268.1%
Contains more Phosphorus +108.6%
Contains more Magnesium +61.7%
Contains less Sodium -88.8%
Contains more Iron +590.4%
Contains more Calcium +1100%
Contains more Potassium +58.9%
Contains more Copper +961.7%
Contains more Zinc +268.1%
Contains more Phosphorus +108.6%
Contains more Magnesium +61.7%
Contains less Sodium -88.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +2025%
Contains more Vitamin A +275%
Contains more Vitamin B2 +319.7%
Contains more Vitamin B1 +835.3%
Contains more Vitamin B3 +212.9%
Contains more Vitamin B6 +70.4%
Contains more Vitamin B12 +251.9%
Equal in Vitamin B5 - 0.99
Contains more Vitamin C +2025%
Contains more Vitamin A +275%
Contains more Vitamin B2 +319.7%
Contains more Vitamin B1 +835.3%
Contains more Vitamin B3 +212.9%
Contains more Vitamin B6 +70.4%
Contains more Vitamin B12 +251.9%
Equal in Vitamin B5 - 0.99

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
195%
Squid as food
143%
Atlantic mackerel
Carbohydrates
2%
Squid as food
0%
Atlantic mackerel
Fats
6%
Squid as food
82%
Atlantic mackerel

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Squid as food Atlantic mackerel Opinion
Calories 158 262 Atlantic mackerel
Protein 32.48 23.85 Squid as food
Fats 1.4 17.81 Atlantic mackerel
Vitamin C 8.5 0.4 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 75 Atlantic mackerel
Vitamin D
Iron 10.84 1.57 Squid as food
Calcium 180 15 Squid as food
Potassium 637 401 Squid as food
Magnesium 60 97 Atlantic mackerel
Sugars
Fiber 0 0
Copper 0.998 0.094 Squid as food
Zinc 3.46 0.94 Squid as food
Starch
Phosphorus 580 278 Squid as food
Sodium 744 83 Atlantic mackerel
Vitamin A 675 180 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.159 Atlantic mackerel
Vitamin B2 1.729 0.412 Squid as food
Vitamin B3 2.189 6.85 Atlantic mackerel
Vitamin B5 0.9 0.99 Atlantic mackerel
Vitamin B6 0.27 0.46 Atlantic mackerel
Vitamin B12 5.4 19 Atlantic mackerel
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.236 4.176 Squid as food
Monounsaturated Fat 0.162 7.006 Atlantic mackerel
Polyunsaturated fat 0.268 4.3 Atlantic mackerel
Tryptophan 0.364 0.267 Squid as food
Threonine 1.398 1.045 Squid as food
Isoleucine 1.414 1.099 Squid as food
Leucine 2.287 1.938 Squid as food
Lysine 2.427 2.19 Squid as food
Methionine 0.733 0.706 Squid as food
Phenylalanine 1.164 0.931 Squid as food
Valine 1.419 1.228 Squid as food
Histidine 0.624 0.702 Atlantic mackerel
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.