Mackerel vs. Squid — In-Depth Nutrition Comparison
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What are the main differences between mackerel and squid?
- Mackerel is richer in vitamin B12 and vitamin B3, while squid is higher in iron, vitamin B2, copper, selenium, phosphorus, and zinc.
- Mackerel's daily need coverage for vitamin B12 is 567% higher.
- Squid has 3 times less vitamin B3 than mackerel. Mackerel has 6.85mg of vitamin B3, while squid has 2.189mg.
- Mackerel is lower in cholesterol.
We used Fish, mackerel, Atlantic, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
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 | +61.7% |
| Contains less SodiumSodium | -88.8% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more IronIron | +590.4% |
| Contains more CopperCopper | +961.7% |
| Contains more ZincZinc | +268.1% |
| Contains more PhosphorusPhosphorus | +108.6% |
| Contains more ManganeseManganese | +945% |
| Contains more SeleniumSelenium | +73.6% |
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 B1Vitamin B1 | +835.3% |
| Contains more Vitamin B3Vitamin B3 | +212.9% |
| Contains more Vitamin B6Vitamin B6 | +70.4% |
| Contains more Vitamin B12Vitamin B12 | +251.9% |
| Contains more Vitamin CVitamin C | +2025% |
| Contains more Vitamin AVitamin A | +275.9% |
| Contains more Vitamin B2Vitamin B2 | +319.7% |
| Contains more FolateFolate | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 19µg | 5.4µg | 567% |
| Iron | 1.57mg | 10.84mg | 116% |
| Vitamin B2 | 0.412mg | 1.729mg | 101% |
| Copper | 0.094mg | 0.998mg | 100% |
| Selenium | 51.6µg | 89.6µg | 69% |
| Cholesterol | 75mg | 224mg | 50% |
| Phosphorus | 278mg | 580mg | 43% |
| Sodium | 83mg | 744mg | 29% |
| Vitamin B3 | 6.85mg | 2.189mg | 29% |
| Polyunsaturated fat | 4.3g | 0.268g | 27% |
| Fats | 17.81g | 1.4g | 25% |
| Zinc | 0.94mg | 3.46mg | 23% |
| Saturated fat | 4.176g | 0.236g | 18% |
| Calcium | 15mg | 180mg | 17% |
| Monounsaturated fat | 7.006g | 0.162g | 17% |
| Vitamin A | 54µg | 203µg | 17% |
| Protein | 23.85g | 32.48g | 17% |
| Vitamin B6 | 0.46mg | 0.27mg | 15% |
| Vitamin B1 | 0.159mg | 0.017mg | 12% |
| Magnesium | 97mg | 60mg | 9% |
| Vitamin C | 0.4mg | 8.5mg | 9% |
| Manganese | 0.02mg | 0.209mg | 8% |
| Potassium | 401mg | 637mg | 7% |
| Folate | 2µg | 24µg | 6% |
| Calories | 262kcal | 158kcal | 5% |
| Vitamin B5 | 0.99mg | 0.9mg | 2% |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Tryptophan | 0.267mg | 0.364mg | 0% |
| Threonine | 1.045mg | 1.398mg | 0% |
| Isoleucine | 1.099mg | 1.414mg | 0% |
| Leucine | 1.938mg | 2.287mg | 0% |
| Lysine | 2.19mg | 2.427mg | 0% |
| Methionine | 0.706mg | 0.733mg | 0% |
| Phenylalanine | 0.931mg | 1.164mg | 0% |
| Valine | 1.228mg | 1.419mg | 0% |
| Histidine | 0.702mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.504g | 0.078g | N/A |
| Omega-3 - DHA | 0.699g | 0.132g | N/A |
| Omega-3 - DPA | 0.106g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1172.1% |
| Contains more OtherOther | +50.9% |
| Contains more ProteinProtein | +36.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4224.7% |
| Contains more Poly. FatPolyunsaturated fat | +1504.5% |
| Contains less Sat. FatSaturated fat | -94.3% |
