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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

Mackerel vs Squid as food 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 more Calcium +172.7%
Contains more Iron +674.3%
Contains more Phosphorus +128.3%
Contains more Potassium +22.5%
Contains less Sodium -83.3%
Contains more Zinc +214.5%
Contains more Copper +898%
Equal in Magnesium - 60
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains more Calcium +172.7%
Contains more Iron +674.3%
Contains more Phosphorus +128.3%
Contains more Potassium +22.5%
Contains less Sodium -83.3%
Contains more Zinc +214.5%
Contains more 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 more Vitamin B1 +17.6%
Contains more Vitamin B3 +50.8%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +122.2%
Contains more Vitamin A +329.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +810%
Contains more Folate +60%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +50.8%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +122.2%
Contains more Vitamin A +329.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +810%
Contains more Folate +60%

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.
Mackerel Squid as food
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 18.5g 32.48g Squid as food
Fats 25.1g 1.4g Mackerel
Carbs 0g 1.64g Squid as food
Calories 305kcal 158kcal Mackerel
Starch g g
Fructose g g
Sugar 0g g Squid as food
Fiber 0g 0g
Calcium 66mg 180mg Squid as food
Iron 1.4mg 10.84mg Squid as food
Magnesium 60mg 60mg
Phosphorus 254mg 580mg Squid as food
Potassium 520mg 637mg Squid as food
Sodium 4450mg 744mg Squid as food
Zinc 1.1mg 3.46mg Squid as food
Copper 0.1mg 0.998mg Squid as food
Vitamin A 157IU 675IU Squid as food
Vitamin E 2.38mg mg Mackerel
Vitamin D 1006IU IU Mackerel
Vitamin D 25.2µg µg Mackerel
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.02mg 0.017mg Mackerel
Vitamin B2 0.19mg 1.729mg Squid as food
Vitamin B3 3.3mg 2.189mg Mackerel
Vitamin B5 mg 0.9mg Squid as food
Vitamin B6 0.41mg 0.27mg Mackerel
Folate 15µg 24µg Squid as food
Vitamin B12 12µg 5.4µg Mackerel
Vitamin K 7.8µg µg Mackerel
Tryptophan mg 0.364mg Squid as food
Threonine mg 1.398mg Squid as food
Isoleucine mg 1.414mg Squid as food
Leucine mg 2.287mg Squid as food
Lysine mg 2.427mg Squid as food
Methionine mg 0.733mg Squid as food
Phenylalanine mg 1.164mg Squid as food
Valine mg 1.419mg Squid as food
Histidine mg 0.624mg Squid as food
Cholesterol 95mg 224mg Mackerel
Trans Fat g g
Saturated Fat 7.148g 0.236g Squid as food
Monounsaturated Fat 8.32g 0.162g Mackerel
Polyunsaturated fat 6.21g 0.268g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
110
Squid as food
Mineral Summary Score
114
Mackerel
167
Squid as food

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
195%
Squid as food
Carbohydrates
0%
Mackerel
2%
Squid as food
Fats
116%
Mackerel
6%
Squid as food

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 3706mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 6.912g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Mackerel
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.