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  6. Summer squash vs. Mackerel

Summer squash vs. Mackerel — In-Depth Nutrition Comparison

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Differences between summer squash and mackerel

  • Summer squash is higher in vitamin C; however, mackerel is richer in vitamin B12, vitamin D, selenium, phosphorus, vitamin B3, and choline.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Summer squash has less saturated fat.
  • Mackerel has a lower glycemic index (0) than summer squash (13).

The food types used in this comparison are Squash, summer, all varieties, raw and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +252.9%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +98.5%
Contains more IronIron +300%
Contains more CopperCopper +96.1%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +568.4%
Contains more SeleniumSelenium +36600%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +93.3%
Contains more Vitamin AVitamin A +370%
Contains more Vitamin EVitamin E +1883.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B3Vitamin B3 +577.6%
Contains more Vitamin B6Vitamin B6 +88.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +160%
Contains more CholineCholine +1416.4%

All nutrients comparison - raw data values

Nutrient Summer squash Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 2mg 4450mg 193%
Selenium 0.2µg 73.4µg 133%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.089g 6.21g 41%
Fats 0.18g 25.1g 38%
Protein 1.21g 18.5g 35%
Cholesterol 0mg 95mg 32%
Saturated fat 0.044g 7.148g 32%
Phosphorus 38mg 254mg 31%
Monounsaturated fat 0.016g 8.32g 21%
Vitamin C 17mg 0mg 19%
Vitamin B3 0.487mg 3.3mg 18%
Choline 6.7mg 101.6mg 17%
Vitamin B6 0.218mg 0.41mg 15%
Vitamin E 0.12mg 2.38mg 15%
Calories 16kcal 305kcal 14%
Iron 0.35mg 1.4mg 13%
Magnesium 17mg 60mg 10%
Manganese 0.175mg 8%
Potassium 262mg 520mg 8%
Zinc 0.29mg 1.1mg 7%
Copper 0.051mg 0.1mg 5%
Calcium 15mg 66mg 5%
Folate 29µg 15µg 4%
Vitamin K 3µg 7.8µg 4%
Vitamin B2 0.142mg 0.19mg 4%
Vitamin A 10µg 47µg 4%
Fiber 1.1g 0g 4%
Vitamin B5 0.155mg 3%
Vitamin B1 0.048mg 0.02mg 2%
Fructose 0.95g 1%
Carbs 3.35g 0g 1%
Net carbs 2.25g 0g N/A
Sugar 2.2g 0g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +120.1%
Contains more ProteinProtein +1428.9%
Contains more FatsFats +13844.4%
Contains more OtherOther +2061.3%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +51900%
Contains more Poly. FatPolyunsaturated fat +6877.5%

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/168149/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.