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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 of 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.

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.
Summer squash
Summer squash
2
:
7
Mackerel
Mackerel
Contains less Sodium -97.6%
Contains more Manganese +775%
Contains more Iron +348.6%
Contains more Magnesium +470.6%
Contains more Phosphorus +631.6%
Contains more Potassium +53.1%
Contains more Zinc +224.1%
Contains more Copper +84.3%
Contains more Selenium +25700%
Equal in Calcium - 15
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains less Sodium -97.6%
Contains more Manganese +775%
Contains more Iron +348.6%
Contains more Magnesium +470.6%
Contains more Phosphorus +631.6%
Contains more Potassium +53.1%
Contains more Zinc +224.1%
Contains more Copper +84.3%
Contains more Selenium +25700%
Equal in Calcium - 15

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.
Summer squash
Summer squash
6
:
6
Mackerel
Mackerel
Contains more Vitamin A +11.1%
Contains more Vitamin C +4150%
Contains more Folate +1350%
Contains more Vitamin B1 +231.3%
Contains more Vitamin B2 +190.1%
Contains more Vitamin B3 +1306.6%
Contains more Vitamin B5 +538.7%
Contains more Vitamin B6 +111%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 180
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +11.1%
Contains more Vitamin C +4150%
Contains more Folate +1350%
Contains more Vitamin B1 +231.3%
Contains more Vitamin B2 +190.1%
Contains more Vitamin B3 +1306.6%
Contains more Vitamin B5 +538.7%
Contains more Vitamin B6 +111%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 180

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +77.7%
Contains more Protein +1871.1%
Contains more Fats +9794.4%
Contains more Other +717.7%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Mackerel
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 Carbs +∞%
Contains more Water +77.7%
Contains more Protein +1871.1%
Contains more Fats +9794.4%
Contains more Other +717.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +43687.5%
Contains more Polyunsaturated fat +4731.5%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +43687.5%
Contains more Polyunsaturated fat +4731.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Mackerel Opinion
Net carbs 2.25g 0g Summer squash
Protein 1.21g 23.85g Mackerel
Fats 0.18g 17.81g Mackerel
Carbs 3.35g 0g Summer squash
Calories 16kcal 262kcal Mackerel
Fructose 0.95g Summer squash
Sugar 2.2g Mackerel
Fiber 1.1g 0g Summer squash
Calcium 15mg 15mg
Iron 0.35mg 1.57mg Mackerel
Magnesium 17mg 97mg Mackerel
Phosphorus 38mg 278mg Mackerel
Potassium 262mg 401mg Mackerel
Sodium 2mg 83mg Summer squash
Zinc 0.29mg 0.94mg Mackerel
Copper 0.051mg 0.094mg Mackerel
Manganese 0.175mg 0.02mg Summer squash
Selenium 0.2µg 51.6µg Mackerel
Vitamin A 200IU 180IU Summer squash
Vitamin A RAE 10µg 54µg Mackerel
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 0.4mg Summer squash
Vitamin B1 0.048mg 0.159mg Mackerel
Vitamin B2 0.142mg 0.412mg Mackerel
Vitamin B3 0.487mg 6.85mg Mackerel
Vitamin B5 0.155mg 0.99mg Mackerel
Vitamin B6 0.218mg 0.46mg Mackerel
Folate 29µg 2µg Summer squash
Vitamin B12 0µg 19µg Mackerel
Vitamin K 3µg Summer squash
Tryptophan 0.011mg 0.267mg Mackerel
Threonine 0.028mg 1.045mg Mackerel
Isoleucine 0.042mg 1.099mg Mackerel
Leucine 0.069mg 1.938mg Mackerel
Lysine 0.065mg 2.19mg Mackerel
Methionine 0.017mg 0.706mg Mackerel
Phenylalanine 0.041mg 0.931mg Mackerel
Valine 0.053mg 1.228mg Mackerel
Histidine 0.025mg 0.702mg Mackerel
Cholesterol 0mg 75mg Summer squash
Saturated Fat 0.044g 4.176g Summer squash
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.016g 7.006g Mackerel
Polyunsaturated fat 0.089g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Summer squash
235%
Mackerel
Minerals Daily Need Coverage Score
12%
Summer squash
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 4.132g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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

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.