Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid
  5. Compare
  6. Squid vs. Atlantic Mackerel

Squid vs. Atlantic Mackerel — In-Depth Nutrition Comparison

Compare

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.

Infographic

Squid 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
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.
Squid
Squid
4
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
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%
~equal in Vitamin B5 ~0.856mg

All nutrients comparison - raw data values

Nutrient Squid Atlantic Mackerel 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
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
19% 14% 64% 4%
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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
27% 45% 28%
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%

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. Squid - 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/175119/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.