Squid vs. Atlantic Mackerel — In-Depth Nutrition Comparison
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A recap on differences between Squid and Atlantic Mackerel
- Squid is higher in Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc, yet Atlantic Mackerel is higher in Vitamin B12, and Vitamin B3.
- Atlantic Mackerel covers your daily Vitamin B12 needs 138% more than Squid.
- Squid contains 14 times more Copper than Atlantic Mackerel. While Squid contains 0.998mg of Copper, Atlantic Mackerel contains only 0.073mg.
- The amount of Sodium in Atlantic Mackerel is lower.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, mackerel, Atlantic, raw.
Infographic
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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
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Calcium
+1400%
Contains
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Iron
+565%
Contains
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Phosphorus
+167.3%
Contains
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Potassium
+102.9%
Contains
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Zinc
+449.2%
Contains
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Copper
+1267.1%
Contains
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Manganese
+1293.3%
Contains
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Selenium
+103.2%
Contains
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Magnesium
+26.7%
Contains
less
Sodium
-87.9%
Contains
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Calcium
+1400%
Contains
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Iron
+565%
Contains
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Phosphorus
+167.3%
Contains
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Potassium
+102.9%
Contains
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Zinc
+449.2%
Contains
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Copper
+1267.1%
Contains
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Manganese
+1293.3%
Contains
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Selenium
+103.2%
Contains
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Magnesium
+26.7%
Contains
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Sodium
-87.9%
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
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Vitamin A
+304.2%
Contains
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Vitamin C
+2025%
Contains
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Vitamin B2
+454.2%
Contains
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Folate
+2300%
Contains
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Vitamin B1
+935.3%
Contains
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Vitamin B3
+314.8%
Contains
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Vitamin B6
+47.8%
Contains
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Vitamin B12
+61.3%
Equal in Vitamin B5 - 0.856
Contains
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Vitamin A
+304.2%
Contains
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Vitamin C
+2025%
Contains
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Vitamin B2
+454.2%
Contains
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Folate
+2300%
Contains
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Vitamin B1
+935.3%
Contains
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Vitamin B3
+314.8%
Contains
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Vitamin B6
+47.8%
Contains
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Vitamin B12
+61.3%
Equal in Vitamin B5 - 0.856
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+74.6%
Contains
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Carbs
+∞%
Contains
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Fats
+892.1%
Contains
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Other
+17.9%
Equal in Water - 63.55
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
Contains
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Protein
+74.6%
Contains
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Carbs
+∞%
Contains
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Fats
+892.1%
Contains
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Other
+17.9%
Equal in Water - 63.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.8%
Contains
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Monounsaturated Fat
+3267.9%
Contains
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Polyunsaturated fat
+1150%
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Saturated Fat:
3.257 g
Monounsaturated Fat:
5.456 g
Polyunsaturated fat:
3.35 g
Contains
less
Saturated Fat
-92.8%
Contains
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Monounsaturated Fat
+3267.9%
Contains
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Polyunsaturated fat
+1150%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.64g | 0g |
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| Protein | 32.48g | 18.6g |
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| Fats | 1.4g | 13.89g |
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| Carbs | 1.64g | 0g |
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| Calories | 158kcal | 205kcal |
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| Calcium | 180mg | 12mg |
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| Iron | 10.84mg | 1.63mg |
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| Magnesium | 60mg | 76mg |
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| Phosphorus | 580mg | 217mg |
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| Potassium | 637mg | 314mg |
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| Sodium | 744mg | 90mg |
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| Zinc | 3.46mg | 0.63mg |
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| Copper | 0.998mg | 0.073mg |
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| Manganese | 0.209mg | 0.015mg |
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| Selenium | 89.6µg | 44.1µg |
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| Vitamin A | 675IU | 167IU |
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| Vitamin A RAE | 203µg | 50µg |
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| Vitamin E | 1.52mg |
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| Vitamin D | 643IU |
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| Vitamin D | 16.1µg |
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| Vitamin C | 8.5mg | 0.4mg |
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| Vitamin B1 | 0.017mg | 0.176mg |
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| Vitamin B2 | 1.729mg | 0.312mg |
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| Vitamin B3 | 2.189mg | 9.08mg |
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| Vitamin B5 | 0.9mg | 0.856mg |
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| Vitamin B6 | 0.27mg | 0.399mg |
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| Folate | 24µg | 1µg |
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| Vitamin B12 | 5.4µg | 8.71µg |
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| Vitamin K | 5µg |
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| Tryptophan | 0.364mg | 0.208mg |
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| Threonine | 1.398mg | 0.815mg |
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| Isoleucine | 1.414mg | 0.857mg |
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| Leucine | 2.287mg | 1.512mg |
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| Lysine | 2.427mg | 1.708mg |
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| Methionine | 0.733mg | 0.551mg |
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| Phenylalanine | 1.164mg | 0.726mg |
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| Valine | 1.419mg | 0.958mg |
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| Histidine | 0.624mg | 0.548mg |
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| Cholesterol | 224mg | 70mg |
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| Saturated Fat | 0.236g | 3.257g |
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| Omega-3 - DHA | 0.132g | 1.401g |
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| Omega-3 - EPA | 0.078g | 0.898g |
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| Omega-3 - DPA | 0.012g | 0.212g |
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| Monounsaturated Fat | 0.162g | 5.456g |
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| Polyunsaturated fat | 0.268g | 3.35g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
171%
Minerals Daily Need Coverage Score
185%
54%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 3.021g)
Which food is cheaper?
Squid is cheaper (difference - $7)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food contains less Sodium?
Atlantic Mackerel contains less Sodium (difference - 654mg)
Which food is lower in Cholesterol?
Atlantic Mackerel is lower in Cholesterol (difference - 154mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.