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
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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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Magnesium
+26.7%
Contains
less
Sodium
-87.9%
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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%
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.
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Contains
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Vitamin B1
+935.3%
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Vitamin B3
+314.8%
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Vitamin B6
+47.8%
Contains
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Vitamin B12
+61.3%
Contains
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Vitamin A
+304.2%
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Vitamin C
+2025%
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Vitamin B2
+454.2%
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Folate
+2300%
Equal in Vitamin B5 - 0.9
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%
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%
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Folate
+2300%
Equal in Vitamin B5 - 0.9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+892.1%
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Other
+17.9%
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Protein
+74.6%
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Carbs
+∞%
Equal in Water - 61.12
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Contains
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Fats
+892.1%
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Other
+17.9%
Contains
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Protein
+74.6%
Contains
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Carbs
+∞%
Equal in Water - 61.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+3267.9%
Contains
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Polyunsaturated fat
+1150%
Contains
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Saturated Fat
-92.8%
Saturated Fat:
3.257 g
Monounsaturated Fat:
5.456 g
Polyunsaturated fat:
3.35 g
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Contains
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Monounsaturated Fat
+3267.9%
Contains
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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.
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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 | 0g | 1.64g |
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| Protein | 18.6g | 32.48g |
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| Fats | 13.89g | 1.4g |
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| Carbs | 0g | 1.64g |
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| Calories | 205kcal | 158kcal |
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| Calcium | 12mg | 180mg |
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| Iron | 1.63mg | 10.84mg |
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| Magnesium | 76mg | 60mg |
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| Phosphorus | 217mg | 580mg |
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| Potassium | 314mg | 637mg |
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| Sodium | 90mg | 744mg |
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| Zinc | 0.63mg | 3.46mg |
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| Copper | 0.073mg | 0.998mg |
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| Manganese | 0.015mg | 0.209mg |
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| Selenium | 44.1µg | 89.6µg |
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| Vitamin A | 167IU | 675IU |
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| Vitamin A RAE | 50µg | 203µg |
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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 | 0.4mg | 8.5mg |
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| Vitamin B1 | 0.176mg | 0.017mg |
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| Vitamin B2 | 0.312mg | 1.729mg |
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| Vitamin B3 | 9.08mg | 2.189mg |
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| Vitamin B5 | 0.856mg | 0.9mg |
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| Vitamin B6 | 0.399mg | 0.27mg |
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| Folate | 1µg | 24µg |
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| Vitamin B12 | 8.71µg | 5.4µg |
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| Vitamin K | 5µg |
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| Tryptophan | 0.208mg | 0.364mg |
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| Threonine | 0.815mg | 1.398mg |
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| Isoleucine | 0.857mg | 1.414mg |
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| Leucine | 1.512mg | 2.287mg |
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| Lysine | 1.708mg | 2.427mg |
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| Methionine | 0.551mg | 0.733mg |
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| Phenylalanine | 0.726mg | 1.164mg |
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| Valine | 0.958mg | 1.419mg |
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| Histidine | 0.548mg | 0.624mg |
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| Cholesterol | 70mg | 224mg |
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| Saturated Fat | 3.257g | 0.236g |
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| Omega-3 - DHA | 1.401g | 0.132g |
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| Omega-3 - EPA | 0.898g | 0.078g |
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| Omega-3 - DPA | 0.212g | 0.012g |
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| Monounsaturated Fat | 5.456g | 0.162g |
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| Polyunsaturated fat | 3.35g | 0.268g |
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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 | |
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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%
110%
Minerals Daily Need Coverage Score
54%
185%
Comparison summary
Which food is lower in Sugar?
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food is lower in Saturated Fat (difference - 3.021g)
Which food is cheaper?
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food 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?
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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.