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Atlantic Mackerel vs. Squid as food — In-Depth Nutrition Comparison

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A recap on differences between Atlantic Mackerel and Squid as food

  • Atlantic Mackerel is higher in Vitamin B12, and Vitamin B3, yet Squid as food is higher in Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc.
  • Atlantic Mackerel covers your daily Vitamin B12 needs 138% more than Squid as food.
  • Atlantic Mackerel contains 4 times more Vitamin B3 than Squid as food. While Atlantic Mackerel contains 9.08mg of Vitamin B3, Squid as food contains only 2.189mg.
  • The amount of Cholesterol in Atlantic Mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Atlantic Mackerel vs Squid as food 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.
Contains more Magnesium +26.7%
Contains less Sodium -87.9%
Contains more Calcium +1400%
Contains more Iron +565%
Contains more Phosphorus +167.3%
Contains more Potassium +102.9%
Contains more Zinc +449.2%
Contains more Copper +1267.1%
Contains more Manganese +1293.3%
Contains more Selenium +103.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Magnesium +26.7%
Contains less Sodium -87.9%
Contains more Calcium +1400%
Contains more Iron +565%
Contains more Phosphorus +167.3%
Contains more Potassium +102.9%
Contains more Zinc +449.2%
Contains more Copper +1267.1%
Contains more Manganese +1293.3%
Contains more Selenium +103.2%

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 more Vitamin B1 +935.3%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B6 +47.8%
Contains more Vitamin B12 +61.3%
Contains more Vitamin A +304.2%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +454.2%
Contains more Folate +2300%
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% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
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 +935.3%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B6 +47.8%
Contains more Vitamin B12 +61.3%
Contains more Vitamin A +304.2%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +454.2%
Contains more Folate +2300%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +892.1%
Contains more Other +17.9%
Contains more Protein +74.6%
Contains more Carbs +∞%
Equal in Water - 61.12
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
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 Fats +892.1%
Contains more Other +17.9%
Contains more Protein +74.6%
Contains more Carbs +∞%
Equal in Water - 61.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3267.9%
Contains more Polyunsaturated fat +1150%
Contains less Saturated Fat -92.8%
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +3267.9%
Contains more Polyunsaturated fat +1150%
Contains less Saturated Fat -92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel Squid as food
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index 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 18.6g 32.48g Squid as food
Fats 13.89g 1.4g Atlantic Mackerel
Carbs 0g 1.64g Squid as food
Calories 205kcal 158kcal Atlantic Mackerel
Calcium 12mg 180mg Squid as food
Iron 1.63mg 10.84mg Squid as food
Magnesium 76mg 60mg Atlantic Mackerel
Phosphorus 217mg 580mg Squid as food
Potassium 314mg 637mg Squid as food
Sodium 90mg 744mg Atlantic Mackerel
Zinc 0.63mg 3.46mg Squid as food
Copper 0.073mg 0.998mg Squid as food
Manganese 0.015mg 0.209mg Squid as food
Selenium 44.1µg 89.6µg Squid as food
Vitamin A 167IU 675IU Squid as food
Vitamin A RAE 50µg 203µg Squid as food
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 8.5mg Squid as food
Vitamin B1 0.176mg 0.017mg Atlantic Mackerel
Vitamin B2 0.312mg 1.729mg Squid as food
Vitamin B3 9.08mg 2.189mg Atlantic Mackerel
Vitamin B5 0.856mg 0.9mg Squid as food
Vitamin B6 0.399mg 0.27mg Atlantic Mackerel
Folate 1µg 24µg Squid as food
Vitamin B12 8.71µg 5.4µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.364mg Squid as food
Threonine 0.815mg 1.398mg Squid as food
Isoleucine 0.857mg 1.414mg Squid as food
Leucine 1.512mg 2.287mg Squid as food
Lysine 1.708mg 2.427mg Squid as food
Methionine 0.551mg 0.733mg Squid as food
Phenylalanine 0.726mg 1.164mg Squid as food
Valine 0.958mg 1.419mg Squid as food
Histidine 0.548mg 0.624mg Squid as food
Cholesterol 70mg 224mg Atlantic Mackerel
Saturated Fat 3.257g 0.236g Squid as food
Omega-3 - DHA 1.401g 0.132g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.078g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.012g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.162g Atlantic Mackerel
Polyunsaturated fat 3.35g 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 Equal

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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
171%
Atlantic Mackerel
110%
Squid as food
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
185%
Squid as food

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 3.021g)
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 - 654mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
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?
?
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

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.