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

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What are the main differences between Atlantic mackerel and Squid as food?

  • Atlantic mackerel is richer in Vitamin B12, and Vitamin B3, while Squid as food is higher in Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc.
  • Atlantic mackerel's daily need coverage for Vitamin B12 is 567% higher.
  • Squid as food has 3 times less Vitamin B3 than Atlantic mackerel. Atlantic mackerel has 6.85mg of Vitamin B3, while Squid as food has 2.189mg.
  • Atlantic mackerel is lower in Cholesterol.

We used Fish, mackerel, Atlantic, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Atlantic mackerel vs Squid as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +61.7%
Contains less Sodium -88.8%
Contains more Calcium +1100%
Contains more Iron +590.4%
Contains more Phosphorus +108.6%
Contains more Potassium +58.9%
Contains more Zinc +268.1%
Contains more Copper +961.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains more Magnesium +61.7%
Contains less Sodium -88.8%
Contains more Calcium +1100%
Contains more Iron +590.4%
Contains more Phosphorus +108.6%
Contains more Potassium +58.9%
Contains more Zinc +268.1%
Contains more Copper +961.7%

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 B1 +835.3%
Contains more Vitamin B3 +212.9%
Contains more Vitamin B6 +70.4%
Contains more Vitamin B12 +251.9%
Contains more Vitamin A +275%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +319.7%
Contains more Folate +1100%
Equal in Vitamin B5 - 0.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +835.3%
Contains more Vitamin B3 +212.9%
Contains more Vitamin B6 +70.4%
Contains more Vitamin B12 +251.9%
Contains more Vitamin A +275%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +319.7%
Contains more Folate +1100%
Equal in Vitamin B5 - 0.9

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 23.85g 32.48g Squid as food
Fats 17.81g 1.4g Atlantic mackerel
Carbs 0g 1.64g Squid as food
Calories 262kcal 158kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 15mg 180mg Squid as food
Iron 1.57mg 10.84mg Squid as food
Magnesium 97mg 60mg Atlantic mackerel
Phosphorus 278mg 580mg Squid as food
Potassium 401mg 637mg Squid as food
Sodium 83mg 744mg Atlantic mackerel
Zinc 0.94mg 3.46mg Squid as food
Copper 0.094mg 0.998mg Squid as food
Vitamin A 180IU 675IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0.4mg 8.5mg Squid as food
Vitamin B1 0.159mg 0.017mg Atlantic mackerel
Vitamin B2 0.412mg 1.729mg Squid as food
Vitamin B3 6.85mg 2.189mg Atlantic mackerel
Vitamin B5 0.99mg 0.9mg Atlantic mackerel
Vitamin B6 0.46mg 0.27mg Atlantic mackerel
Folate 2µg 24µg Squid as food
Vitamin B12 19µg 5.4µg Atlantic mackerel
Vitamin K µg µg
Tryptophan 0.267mg 0.364mg Squid as food
Threonine 1.045mg 1.398mg Squid as food
Isoleucine 1.099mg 1.414mg Squid as food
Leucine 1.938mg 2.287mg Squid as food
Lysine 2.19mg 2.427mg Squid as food
Methionine 0.706mg 0.733mg Squid as food
Phenylalanine 0.931mg 1.164mg Squid as food
Valine 1.228mg 1.419mg Squid as food
Histidine 0.702mg 0.624mg Atlantic mackerel
Cholesterol 75mg 224mg Atlantic mackerel
Trans Fat g g
Saturated Fat 4.176g 0.236g Squid as food
Monounsaturated Fat 7.006g 0.162g Atlantic mackerel
Polyunsaturated fat 4.3g 0.268g Atlantic mackerel

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
235
Atlantic mackerel
110
Squid as food
Mineral Summary Score
44
Atlantic mackerel
167
Squid as food

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 food.
Protein
143%
Atlantic mackerel
195%
Squid as food
Carbohydrates
0%
Atlantic mackerel
2%
Squid as food
Fats
82%
Atlantic mackerel
6%
Squid as food

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 contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 661mg)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 149mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Squid as food - 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.