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Squid as food vs Atlantic mackerel - In-Depth Nutrition Comparison

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What are the main differences between Squid as food and Atlantic mackerel?

  • Squid as food is richer in Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc, while Atlantic mackerel is higher in Vitamin B12, and Vitamin B3.
  • Atlantic mackerel's daily need coverage for Vitamin B12 is 567% higher.
  • Atlantic mackerel has 11 times less Copper than Squid as food. Squid as food has 0.998mg of Copper, while Atlantic mackerel has 0.094mg.
  • Atlantic mackerel is lower in Sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

Infographic

Squid as food vs Atlantic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1100%
Contains more Iron +590.4%
Contains more Phosphorus +108.6%
Contains more Potassium +58.9%
Contains more Zinc +268.1%
Contains more Copper +961.7%
Contains more Magnesium +61.7%
Contains less Sodium -88.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains more Calcium +1100%
Contains more Iron +590.4%
Contains more Phosphorus +108.6%
Contains more Potassium +58.9%
Contains more Zinc +268.1%
Contains more Copper +961.7%
Contains more Magnesium +61.7%
Contains less Sodium -88.8%

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 A +275%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +319.7%
Contains more Folate +1100%
Contains more Vitamin B1 +835.3%
Contains more Vitamin B3 +212.9%
Contains more Vitamin B6 +70.4%
Contains more Vitamin B12 +251.9%
Equal in Vitamin B5 - 0.99
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
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 +275%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +319.7%
Contains more Folate +1100%
Contains more Vitamin B1 +835.3%
Contains more Vitamin B3 +212.9%
Contains more Vitamin B6 +70.4%
Contains more Vitamin B12 +251.9%
Equal in Vitamin B5 - 0.99

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Atlantic mackerel
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Atlantic mackerel Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 23.85g Squid as food
Fats 1.4g 17.81g Atlantic mackerel
Carbs 1.64g 0g Squid as food
Calories 158kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 180mg 15mg Squid as food
Iron 10.84mg 1.57mg Squid as food
Magnesium 60mg 97mg Atlantic mackerel
Phosphorus 580mg 278mg Squid as food
Potassium 637mg 401mg Squid as food
Sodium 744mg 83mg Atlantic mackerel
Zinc 3.46mg 0.94mg Squid as food
Copper 0.998mg 0.094mg Squid as food
Vitamin A 675IU 180IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 8.5mg 0.4mg Squid as food
Vitamin B1 0.017mg 0.159mg Atlantic mackerel
Vitamin B2 1.729mg 0.412mg Squid as food
Vitamin B3 2.189mg 6.85mg Atlantic mackerel
Vitamin B5 0.9mg 0.99mg Atlantic mackerel
Vitamin B6 0.27mg 0.46mg Atlantic mackerel
Folate 24µg 2µg Squid as food
Vitamin B12 5.4µg 19µg Atlantic mackerel
Vitamin K µg µg
Tryptophan 0.364mg 0.267mg Squid as food
Threonine 1.398mg 1.045mg Squid as food
Isoleucine 1.414mg 1.099mg Squid as food
Leucine 2.287mg 1.938mg Squid as food
Lysine 2.427mg 2.19mg Squid as food
Methionine 0.733mg 0.706mg Squid as food
Phenylalanine 1.164mg 0.931mg Squid as food
Valine 1.419mg 1.228mg Squid as food
Histidine 0.624mg 0.702mg Atlantic mackerel
Cholesterol 224mg 75mg Atlantic mackerel
Trans Fat g g
Saturated Fat 0.236g 4.176g Squid as food
Monounsaturated Fat 0.162g 7.006g Atlantic mackerel
Polyunsaturated fat 0.268g 4.3g Atlantic mackerel

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
110
Squid as food
235
Atlantic mackerel
Mineral Summary Score
167
Squid as food
44
Atlantic mackerel

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 food.
Protein
195%
Squid as food
143%
Atlantic mackerel
Carbohydrates
2%
Squid as food
0%
Atlantic mackerel
Fats
6%
Squid as food
82%
Atlantic mackerel

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 3.94g)
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 contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 661mg)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 149mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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 to the foods presented on this page can be found below.

  1. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Atlantic 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.