Mackerel vs. Squid — In-Depth Nutrition Comparison
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How are mackerel and squid different?
- Mackerel is higher in vitamin B12; however, squid is richer in vitamin B2, iron, copper, phosphorus, selenium, and zinc.
- Daily need coverage for vitamin B12 for mackerel is 275% higher.
- Mackerel contains 30 times more saturated fat than squid. While mackerel contains 7.148g of saturated fat, squid contains only 0.236g.
Fish, mackerel, salted and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.
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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 CalciumCalcium | +172.7% |
| Contains more PotassiumPotassium | +22.5% |
| Contains more IronIron | +674.3% |
| Contains more CopperCopper | +898% |
| Contains more ZincZinc | +214.5% |
| Contains more PhosphorusPhosphorus | +128.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +22.1% |
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 | +17.6% |
| Contains more Vitamin B3Vitamin B3 | +50.8% |
| Contains more Vitamin B6Vitamin B6 | +51.9% |
| Contains more Vitamin B12Vitamin B12 | +122.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +331.9% |
| Contains more Vitamin B2Vitamin B2 | +810% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 5.4µg | 275% |
| Sodium | 4450mg | 744mg | 161% |
| Vitamin D | 1006IU | 126% | |
| Vitamin D | 25.2µg | 126% | |
| Vitamin B2 | 0.19mg | 1.729mg | 118% |
| Iron | 1.4mg | 10.84mg | 118% |
| Copper | 0.1mg | 0.998mg | 100% |
| Phosphorus | 254mg | 580mg | 47% |
| Cholesterol | 95mg | 224mg | 43% |
| Polyunsaturated fat | 6.21g | 0.268g | 40% |
| Fats | 25.1g | 1.4g | 36% |
| Saturated fat | 7.148g | 0.236g | 31% |
| Selenium | 73.4µg | 89.6µg | 29% |
| Protein | 18.5g | 32.48g | 28% |
| Zinc | 1.1mg | 3.46mg | 21% |
| Monounsaturated fat | 8.32g | 0.162g | 20% |
| Vitamin B5 | 0.9mg | 18% | |
| Choline | 101.6mg | 18% | |
| Vitamin A | 47µg | 203µg | 17% |
| Vitamin E | 2.38mg | 16% | |
| Vitamin B6 | 0.41mg | 0.27mg | 11% |
| Calcium | 66mg | 180mg | 11% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Manganese | 0.209mg | 9% | |
| Vitamin K | 7.8µg | 7% | |
| Calories | 305kcal | 158kcal | 7% |
| Vitamin B3 | 3.3mg | 2.189mg | 7% |
| Potassium | 520mg | 637mg | 3% |
| Folate | 15µg | 24µg | 2% |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Magnesium | 60mg | 60mg | 0% |
| Vitamin B1 | 0.02mg | 0.017mg | 0% |
| Tryptophan | 0.364mg | 0% | |
| Threonine | 1.398mg | 0% | |
| Isoleucine | 1.414mg | 0% | |
| Leucine | 2.287mg | 0% | |
| Lysine | 2.427mg | 0% | |
| Methionine | 0.733mg | 0% | |
| Phenylalanine | 1.164mg | 0% | |
| Valine | 1.419mg | 0% | |
| Histidine | 0.624mg | 0% | |
| Omega-3 - EPA | 1.619g | 0.078g | N/A |
| Omega-3 - DHA | 2.965g | 0.132g | N/A |
| Omega-3 - DPA | 0.391g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1692.9% |
| Contains more OtherOther | +298.8% |
| Contains more ProteinProtein | +75.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +42.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5035.8% |
| Contains more Poly. FatPolyunsaturated fat | +2217.2% |
| Contains less Sat. FatSaturated fat | -96.7% |