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Atlantic Mackerel vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between atlantic Mackerel and squid

  • Atlantic Mackerel is higher in vitamin B12 and vitamin B3, yet squid is higher in iron, vitamin B2, copper, selenium, phosphorus, and zinc.
  • Atlantic Mackerel covers your daily vitamin B12 needs 138% more than squid.
  • Atlantic Mackerel contains 4 times more vitamin B3 than squid. While atlantic Mackerel contains 9.08mg of vitamin B3, squid 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 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 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Squid
8
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 MagnesiumMagnesium +26.7%
Contains less SodiumSodium -87.9%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +102.9%
Contains more IronIron +565%
Contains more CopperCopper +1267.1%
Contains more ZincZinc +449.2%
Contains more PhosphorusPhosphorus +167.3%
Contains more ManganeseManganese +1293.3%
Contains more SeleniumSelenium +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.
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Squid
4
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +935.3%
Contains more Vitamin B3Vitamin B3 +314.8%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more Vitamin B12Vitamin B12 +61.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +306%
Contains more Vitamin B2Vitamin B2 +454.2%
Contains more FolateFolate +2300%
~equal in Vitamin B5 ~0.9mg

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Squid DV% diff.
Vitamin B12 8.71µg 5.4µg 138%
Iron 1.63mg 10.84mg 115%
Vitamin B2 0.312mg 1.729mg 109%
Copper 0.073mg 0.998mg 103%
Selenium 44.1µg 89.6µg 83%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Phosphorus 217mg 580mg 52%
Cholesterol 70mg 224mg 51%
Vitamin B3 9.08mg 2.189mg 43%
Sodium 90mg 744mg 28%
Protein 18.6g 32.48g 28%
Zinc 0.63mg 3.46mg 26%
Polyunsaturated fat 3.35g 0.268g 21%
Fats 13.89g 1.4g 19%
Vitamin A 50µg 203µg 17%
Calcium 12mg 180mg 17%
Saturated fat 3.257g 0.236g 14%
Vitamin B1 0.176mg 0.017mg 13%
Monounsaturated fat 5.456g 0.162g 13%
Choline 65mg 12%
Vitamin E 1.52mg 10%
Potassium 314mg 637mg 10%
Vitamin B6 0.399mg 0.27mg 10%
Vitamin C 0.4mg 8.5mg 9%
Manganese 0.015mg 0.209mg 8%
Folate 1µg 24µg 6%
Vitamin K 5µg 4%
Magnesium 76mg 60mg 4%
Calories 205kcal 158kcal 2%
Vitamin B5 0.856mg 0.9mg 1%
Carbs 0g 1.64g 1%
Net carbs 0g 1.64g N/A
Tryptophan 0.208mg 0.364mg 0%
Threonine 0.815mg 1.398mg 0%
Isoleucine 0.857mg 1.414mg 0%
Leucine 1.512mg 2.287mg 0%
Lysine 1.708mg 2.427mg 0%
Methionine 0.551mg 0.733mg 0%
Phenylalanine 0.726mg 1.164mg 0%
Valine 0.958mg 1.419mg 0%
Histidine 0.548mg 0.624mg 0%
Omega-3 - EPA 0.898g 0.078g N/A
Omega-3 - DHA 1.401g 0.132g N/A
Omega-3 - DPA 0.212g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Squid
2
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 +892.1%
Contains more OtherOther +17.9%
Contains more ProteinProtein +74.6%
Contains more CarbsCarbs +∞%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
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 +3267.9%
Contains more Poly. FatPolyunsaturated fat +1150%
Contains less Sat. FatSaturated fat -92.8%

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 - 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.