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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.

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
111%
Mackerel
195%
Squid as food
Carbohydrates
0%
Mackerel
2%
Squid as food
Fats
116%
Mackerel
6%
Squid as food

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Squid as food
Squid as food contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Squid as food Opinion
Calories 305 158 Mackerel
Protein 18.5 32.48 Squid as food
Fats 25.1 1.4 Mackerel
Vitamin C 0 8.5 Squid as food
Carbs 0 1.64 Squid as food
Cholesterol 95 224 Mackerel
Vitamin D 1006 Mackerel
Iron 1.4 10.84 Squid as food
Calcium 66 180 Squid as food
Potassium 520 637 Squid as food
Magnesium 60 60
Sugars 0 Squid as food
Fiber 0 0
Copper 0.1 0.998 Squid as food
Zinc 1.1 3.46 Squid as food
Starch
Phosphorus 254 580 Squid as food
Sodium 4450 744 Squid as food
Vitamin A 157 675 Squid as food
Vitamin E 2.38 Mackerel
Vitamin D 25.2 Mackerel
Vitamin B1 0.02 0.017 Mackerel
Vitamin B2 0.19 1.729 Squid as food
Vitamin B3 3.3 2.189 Mackerel
Vitamin B5 0.9 Squid as food
Vitamin B6 0.41 0.27 Mackerel
Vitamin B12 12 5.4 Mackerel
Vitamin K 7.8 Mackerel
Folate 15 24 Squid as food
Trans Fat
Saturated Fat 7.148 0.236 Squid as food
Monounsaturated Fat 8.32 0.162 Mackerel
Polyunsaturated fat 6.21 0.268 Mackerel
Tryptophan 0.364 Squid as food
Threonine 1.398 Squid as food
Isoleucine 1.414 Squid as food
Leucine 2.287 Squid as food
Lysine 2.427 Squid as food
Methionine 0.733 Squid as food
Phenylalanine 1.164 Squid as food
Valine 1.419 Squid as food
Histidine 0.624 Squid as food
Fructose

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 of 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.