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Squid as food vs Mackerel - In-Depth Nutrition Comparison

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How are Squid as food and Mackerel different?

  • Squid as food is higher in Vitamin B2, Iron, Copper, Phosphorus, Selenium, and Zinc, however Mackerel is richer in Vitamin B12.
  • Daily need coverage for Vitamin B12 from Mackerel is 275% higher.
  • Squid as food contains 10 times more Copper than Mackerel. While Squid as food contains 0.998mg of Copper, Mackerel contains only 0.1mg.
  • Mackerel has less Cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, mackerel, salted are the varieties used in this article.

Infographic

Squid as food vs Mackerel infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +172.7%
Contains more Iron +674.3%
Contains more Phosphorus +128.3%
Contains more Potassium +22.5%
Contains less Sodium -83.3%
Contains more Zinc +214.5%
Contains more Copper +898%
Equal in Magnesium - 60
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains more Calcium +172.7%
Contains more Iron +674.3%
Contains more Phosphorus +128.3%
Contains more Potassium +22.5%
Contains less Sodium -83.3%
Contains more Zinc +214.5%
Contains more Copper +898%
Equal in Magnesium - 60

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 +329.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +810%
Contains more Folate +60%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +50.8%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +122.2%
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +329.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +810%
Contains more Folate +60%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +50.8%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B12 +122.2%

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 Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Mackerel Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 18.5g Squid as food
Fats 1.4g 25.1g Mackerel
Carbs 1.64g 0g Squid as food
Calories 158kcal 305kcal Mackerel
Starch g g
Fructose g g
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 66mg Squid as food
Iron 10.84mg 1.4mg Squid as food
Magnesium 60mg 60mg
Phosphorus 580mg 254mg Squid as food
Potassium 637mg 520mg Squid as food
Sodium 744mg 4450mg Squid as food
Zinc 3.46mg 1.1mg Squid as food
Copper 0.998mg 0.1mg Squid as food
Vitamin A 675IU 157IU Squid as food
Vitamin E mg 2.38mg Mackerel
Vitamin D IU 1006IU Mackerel
Vitamin D µg 25.2µg Mackerel
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.02mg Mackerel
Vitamin B2 1.729mg 0.19mg Squid as food
Vitamin B3 2.189mg 3.3mg Mackerel
Vitamin B5 0.9mg mg Squid as food
Vitamin B6 0.27mg 0.41mg Mackerel
Folate 24µg 15µg Squid as food
Vitamin B12 5.4µg 12µg Mackerel
Vitamin K µg 7.8µg Mackerel
Tryptophan 0.364mg mg Squid as food
Threonine 1.398mg mg Squid as food
Isoleucine 1.414mg mg Squid as food
Leucine 2.287mg mg Squid as food
Lysine 2.427mg mg Squid as food
Methionine 0.733mg mg Squid as food
Phenylalanine 1.164mg mg Squid as food
Valine 1.419mg mg Squid as food
Histidine 0.624mg mg Squid as food
Cholesterol 224mg 95mg Mackerel
Trans Fat g g
Saturated Fat 0.236g 7.148g Squid as food
Monounsaturated Fat 0.162g 8.32g Mackerel
Polyunsaturated fat 0.268g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food 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
212
Mackerel
Mineral Summary Score
167
Squid as food
114
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
111%
Mackerel
Carbohydrates
2%
Squid as food
0%
Mackerel
Fats
6%
Squid as food
116%
Mackerel

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 3706mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 6.912g)
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 is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 129mg)
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. 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.