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  6. Mackerel vs. Summer squash

Mackerel vs. Summer squash — In-Depth Nutrition Comparison

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Differences between mackerel and summer squash

  • Mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, vitamin B3, and choline; however, summer squash is richer in vitamin C.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Summer squash has less cholesterol.
  • Mackerel has a lower glycemic index (0) than summer squash (13).

The food types used in this comparison are Fish, mackerel, salted and Squash, summer, all varieties, raw.

Infographic

Mackerel vs Summer squash 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +252.9%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +98.5%
Contains more IronIron +300%
Contains more CopperCopper +96.1%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +568.4%
Contains more SeleniumSelenium +36600%
Contains less SodiumSodium -100%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +370%
Contains more Vitamin EVitamin E +1883.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B3Vitamin B3 +577.6%
Contains more Vitamin B6Vitamin B6 +88.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +160%
Contains more CholineCholine +1416.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more FolateFolate +93.3%

All nutrients comparison - raw data values

Nutrient Mackerel Summer squash DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 2mg 193%
Selenium 73.4µg 0.2µg 133%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.089g 41%
Fats 25.1g 0.18g 38%
Protein 18.5g 1.21g 35%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.044g 32%
Phosphorus 254mg 38mg 31%
Monounsaturated fat 8.32g 0.016g 21%
Vitamin C 0mg 17mg 19%
Vitamin B3 3.3mg 0.487mg 18%
Choline 101.6mg 6.7mg 17%
Vitamin B6 0.41mg 0.218mg 15%
Vitamin E 2.38mg 0.12mg 15%
Calories 305kcal 16kcal 14%
Iron 1.4mg 0.35mg 13%
Magnesium 60mg 17mg 10%
Manganese 0.175mg 8%
Potassium 520mg 262mg 8%
Zinc 1.1mg 0.29mg 7%
Copper 0.1mg 0.051mg 5%
Calcium 66mg 15mg 5%
Folate 15µg 29µg 4%
Vitamin K 7.8µg 3µg 4%
Vitamin B2 0.19mg 0.142mg 4%
Vitamin A 47µg 10µg 4%
Fiber 0g 1.1g 4%
Vitamin B5 0.155mg 3%
Vitamin B1 0.02mg 0.048mg 2%
Fructose 0.95g 1%
Carbs 0g 3.35g 1%
Net carbs 0g 2.25g N/A
Sugar 0g 2.2g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1428.9%
Contains more FatsFats +13844.4%
Contains more OtherOther +2061.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +120.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +51900%
Contains more Poly. FatPolyunsaturated fat +6877.5%
Contains less Sat. FatSaturated fat -99.4%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.