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  6. Summer squash vs. Mackerel

Summer squash vs. Mackerel — In-Depth Nutrition Comparison

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How are summer squash and mackerel different?

  • Summer squash is richer in vitamin C, while mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, magnesium, and vitamin B6.
  • Mackerel covers your daily need for vitamin B12, 792% more than summer squash.
  • Summer squash contains 43 times more vitamin C than mackerel. Summer squash contains 17mg of vitamin C, while mackerel contains 0.4mg.
  • Summer squash is lower in saturated fat.
  • Summer squash has a higher glycemic index (13) than mackerel (0).

Squash, summer, all varieties, raw and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Summer squash vs Mackerel infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +775%
Contains more MagnesiumMagnesium +470.6%
Contains more PotassiumPotassium +53.1%
Contains more IronIron +348.6%
Contains more CopperCopper +84.3%
Contains more ZincZinc +224.1%
Contains more PhosphorusPhosphorus +631.6%
Contains more SeleniumSelenium +25700%
~equal in Calcium ~15mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +4150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +440%
Contains more Vitamin B1Vitamin B1 +231.3%
Contains more Vitamin B2Vitamin B2 +190.1%
Contains more Vitamin B3Vitamin B3 +1306.6%
Contains more Vitamin B5Vitamin B5 +538.7%
Contains more Vitamin B6Vitamin B6 +111%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Summer squash Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 0.2µg 51.6µg 93%
Protein 1.21g 23.85g 45%
Vitamin B3 0.487mg 6.85mg 40%
Phosphorus 38mg 278mg 34%
Polyunsaturated fat 0.089g 4.3g 28%
Fats 0.18g 17.81g 27%
Cholesterol 0mg 75mg 25%
Vitamin B2 0.142mg 0.412mg 21%
Magnesium 17mg 97mg 19%
Saturated fat 0.044g 4.176g 19%
Vitamin B6 0.218mg 0.46mg 19%
Vitamin C 17mg 0.4mg 18%
Monounsaturated fat 0.016g 7.006g 17%
Vitamin B5 0.155mg 0.99mg 17%
Iron 0.35mg 1.57mg 15%
Calories 16kcal 262kcal 12%
Vitamin B1 0.048mg 0.159mg 9%
Manganese 0.175mg 0.02mg 7%
Folate 29µg 2µg 7%
Zinc 0.29mg 0.94mg 6%
Vitamin A 10µg 54µg 5%
Copper 0.051mg 0.094mg 5%
Sodium 2mg 83mg 4%
Fiber 1.1g 0g 4%
Potassium 262mg 401mg 4%
Vitamin K 3µg 3%
Vitamin E 0.12mg 1%
Fructose 0.95g 1%
Carbs 3.35g 0g 1%
Choline 6.7mg 1%
Net carbs 2.25g 0g N/A
Calcium 15mg 15mg 0%
Sugar 2.2g N/A
Tryptophan 0.011mg 0.267mg 0%
Threonine 0.028mg 1.045mg 0%
Isoleucine 0.042mg 1.099mg 0%
Leucine 0.069mg 1.938mg 0%
Lysine 0.065mg 2.19mg 0%
Methionine 0.017mg 0.706mg 0%
Phenylalanine 0.041mg 0.931mg 0%
Valine 0.053mg 1.228mg 0%
Histidine 0.025mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +77.7%
Contains more ProteinProtein +1871.1%
Contains more FatsFats +9794.4%
Contains more OtherOther +717.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +43687.5%
Contains more Poly. FatPolyunsaturated fat +4731.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.