Squid vs. Atlantic Mackerel — In-Depth Nutrition Comparison
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A recap on the differences between squid and atlantic Mackerel
- Squid is higher in iron, vitamin B2, copper, selenium, phosphorus, and zinc, yet atlantic Mackerel is higher in vitamin B12 and vitamin B3.
- Atlantic Mackerel covers your daily vitamin B12 needs 138% more than squid.
- Squid contains 14 times more copper than atlantic Mackerel. While squid contains 0.998mg of copper, atlantic Mackerel contains only 0.073mg.
- The amount of sodium in atlantic Mackerel is lower.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, mackerel, Atlantic, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more CalciumCalcium | +1400% |
Contains more PotassiumPotassium | +102.9% |
Contains more IronIron | +565% |
Contains more CopperCopper | +1267.1% |
Contains more ZincZinc | +449.2% |
Contains more PhosphorusPhosphorus | +167.3% |
Contains more ManganeseManganese | +1293.3% |
Contains more SeleniumSelenium | +103.2% |
Contains more MagnesiumMagnesium | +26.7% |
Contains less SodiumSodium | -87.9% |
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.
Contains more Vitamin CVitamin C | +2025% |
Contains more Vitamin AVitamin A | +306% |
Contains more Vitamin B2Vitamin B2 | +454.2% |
Contains more FolateFolate | +2300% |
Contains more Vitamin B1Vitamin B1 | +935.3% |
Contains more Vitamin B3Vitamin B3 | +314.8% |
Contains more Vitamin B6Vitamin B6 | +47.8% |
Contains more Vitamin B12Vitamin B12 | +61.3% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin B12 | 5.4µg | 8.71µg | 138% |
Iron | 10.84mg | 1.63mg | 115% |
Vitamin B2 | 1.729mg | 0.312mg | 109% |
Copper | 0.998mg | 0.073mg | 103% |
Selenium | 89.6µg | 44.1µg | 83% |
Vitamin D | 16.1µg | 81% | |
Vitamin D | 643IU | 80% | |
Phosphorus | 580mg | 217mg | 52% |
Cholesterol | 224mg | 70mg | 51% |
Vitamin B3 | 2.189mg | 9.08mg | 43% |
Sodium | 744mg | 90mg | 28% |
Protein | 32.48g | 18.6g | 28% |
Zinc | 3.46mg | 0.63mg | 26% |
Polyunsaturated fat | 0.268g | 3.35g | 21% |
Fats | 1.4g | 13.89g | 19% |
Vitamin A | 203µg | 50µg | 17% |
Calcium | 180mg | 12mg | 17% |
Saturated fat | 0.236g | 3.257g | 14% |
Vitamin B1 | 0.017mg | 0.176mg | 13% |
Monounsaturated fat | 0.162g | 5.456g | 13% |
Choline | 65mg | 12% | |
Vitamin E | 1.52mg | 10% | |
Potassium | 637mg | 314mg | 10% |
Vitamin B6 | 0.27mg | 0.399mg | 10% |
Vitamin C | 8.5mg | 0.4mg | 9% |
Manganese | 0.209mg | 0.015mg | 8% |
Folate | 24µg | 1µg | 6% |
Vitamin K | 5µg | 4% | |
Magnesium | 60mg | 76mg | 4% |
Calories | 158kcal | 205kcal | 2% |
Vitamin B5 | 0.9mg | 0.856mg | 1% |
Carbs | 1.64g | 0g | 1% |
Net carbs | 1.64g | 0g | N/A |
Tryptophan | 0.364mg | 0.208mg | 0% |
Threonine | 1.398mg | 0.815mg | 0% |
Isoleucine | 1.414mg | 0.857mg | 0% |
Leucine | 2.287mg | 1.512mg | 0% |
Lysine | 2.427mg | 1.708mg | 0% |
Methionine | 0.733mg | 0.551mg | 0% |
Phenylalanine | 1.164mg | 0.726mg | 0% |
Valine | 1.419mg | 0.958mg | 0% |
Histidine | 0.624mg | 0.548mg | 0% |
Omega-3 - EPA | 0.078g | 0.898g | N/A |
Omega-3 - DHA | 0.132g | 1.401g | N/A |
Omega-3 - DPA | 0.012g | 0.212g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
Contains more ProteinProtein | +74.6% |
Contains more CarbsCarbs | +∞% |
Contains more FatsFats | +892.1% |
Contains more OtherOther | +17.9% |
~equal in
Water
~63.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
3.257 g
Monounsaturated fat:
Mono. Fat
5.456 g
Polyunsaturated fat:
Poly. Fat
3.35 g
Contains less Sat. FatSaturated fat | -92.8% |
Contains more Mono. FatMonounsaturated fat | +3267.9% |
Contains more Poly. FatPolyunsaturated fat | +1150% |