Mackerel vs Squid as food - In-Depth Nutrition Comparison
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How are Mackerel and Squid as food different?
- Mackerel is higher in Vitamin B12, however Squid as food is richer in Vitamin B2, Iron, Copper, Phosphorus, Selenium, and Zinc.
- Daily need coverage for Vitamin B12 from Mackerel is 275% higher.
- Mackerel contains 30 times more Saturated Fat than Squid as food. While Mackerel contains 7.148g of Saturated Fat, Squid as food contains only 0.236g.
Fish, mackerel, salted and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+172.7%
Contains
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Iron
+674.3%
Contains
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Phosphorus
+128.3%
Contains
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Potassium
+22.5%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+214.5%
Contains
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Copper
+898%
Equal in Magnesium - 60
Contains
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Calcium
+172.7%
Contains
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Iron
+674.3%
Contains
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Phosphorus
+128.3%
Contains
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Potassium
+22.5%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+214.5%
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Copper
+898%
Equal in Magnesium - 60
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B3
+50.8%
Contains
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Vitamin B6
+51.9%
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Vitamin B12
+122.2%
Contains
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Vitamin A
+329.9%
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Vitamin C
+∞%
Contains
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Vitamin B2
+810%
Contains
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Folate
+60%
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B3
+50.8%
Contains
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Vitamin B6
+51.9%
Contains
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Vitamin B12
+122.2%
Contains
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Vitamin A
+329.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+810%
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Folate
+60%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1692.9%
Contains
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Other
+298.8%
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Protein
+75.6%
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Carbs
+∞%
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Water
+42.1%
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 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
+1692.9%
Contains
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Other
+298.8%
Contains
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Protein
+75.6%
Contains
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Carbs
+∞%
Contains
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Water
+42.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+5035.8%
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Polyunsaturated fat
+2217.2%
Contains
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Saturated Fat
-96.7%
Saturated Fat:
7.148 g
Monounsaturated Fat:
8.32 g
Polyunsaturated fat:
6.21 g
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Contains
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Monounsaturated Fat
+5035.8%
Contains
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Polyunsaturated fat
+2217.2%
Contains
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Saturated Fat
-96.7%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| 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 | 18.5g | 32.48g |
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| Fats | 25.1g | 1.4g |
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| Carbs | 0g | 1.64g |
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| Calories | 305kcal | 158kcal |
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| Calcium | 66mg | 180mg |
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| Iron | 1.4mg | 10.84mg |
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| Magnesium | 60mg | 60mg | |
| Phosphorus | 254mg | 580mg |
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| Potassium | 520mg | 637mg |
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| Sodium | 4450mg | 744mg |
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| Zinc | 1.1mg | 3.46mg |
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| Copper | 0.1mg | 0.998mg |
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| Vitamin A | 157IU | 675IU |
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| Vitamin A RAE | 47µg | 203µg |
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| Vitamin E | 2.38mg |
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| Vitamin D | 1006IU |
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| Vitamin D | 25.2µg |
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| Vitamin C | 0mg | 8.5mg |
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| Vitamin B1 | 0.02mg | 0.017mg |
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| Vitamin B2 | 0.19mg | 1.729mg |
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| Vitamin B3 | 3.3mg | 2.189mg |
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| Vitamin B5 | 0.9mg |
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| Vitamin B6 | 0.41mg | 0.27mg |
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| Folate | 15µg | 24µg |
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| Vitamin B12 | 12µg | 5.4µg |
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| Vitamin K | 7.8µg |
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| Tryptophan | 0.364mg |
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| Threonine | 1.398mg |
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| Isoleucine | 1.414mg |
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| Leucine | 2.287mg |
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| Lysine | 2.427mg |
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| Methionine | 0.733mg |
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| Phenylalanine | 1.164mg |
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| Valine | 1.419mg |
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| Histidine | 0.624mg |
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| Cholesterol | 95mg | 224mg |
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| Saturated Fat | 7.148g | 0.236g |
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| Omega-3 - DHA | 2.965g | 0.132g |
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| Omega-3 - EPA | 1.619g | 0.078g |
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| Omega-3 - DPA | 0.391g | 0.012g |
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| Monounsaturated Fat | 8.32g | 0.162g |
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| Polyunsaturated fat | 6.21g | 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 |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
212%
110%
Minerals Daily Need Coverage Score
114%
167%
Comparison summary
Which food is lower in Sugar?
Squid as food is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Squid as food contains less Sodium (difference - 3706mg)
Which food is lower in Saturated Fat?
Squid as food is lower in Saturated Fat (difference - 6.912g)
Which food is lower in glycemic index?
Squid as food is lower in glycemic index (difference - 0)
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 is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 129mg)
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.