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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
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 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
Saturated fat:
Sat. Fat
3.257 g
Monounsaturated fat:
Mono. Fat
5.456 g
Polyunsaturated fat:
Poly. Fat
3.35 g
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% |