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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.

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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 Iron +674.3%
Contains more Calcium +172.7%
Contains more Potassium +22.5%
Contains more Copper +898%
Contains more Zinc +214.5%
Contains more Phosphorus +128.3%
Contains less Sodium -83.3%
Equal in Magnesium - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Contains more Iron +674.3%
Contains more Calcium +172.7%
Contains more Potassium +22.5%
Contains more Copper +898%
Contains more Zinc +214.5%
Contains more Phosphorus +128.3%
Contains less Sodium -83.3%
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 C +∞%
Contains more Vitamin A +329.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Contains more Vitamin C +∞%
Contains more Vitamin A +329.9%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
195%
Squid as food
111%
Mackerel
Carbohydrates
2%
Squid as food
0%
Mackerel
Fats
6%
Squid as food
116%
Mackerel

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Squid as food
Squid as food contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Squid as food Mackerel Opinion
Calories 158 305 Mackerel
Protein 32.48 18.5 Squid as food
Fats 1.4 25.1 Mackerel
Vitamin C 8.5 0 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 95 Mackerel
Vitamin D 1006 Mackerel
Iron 10.84 1.4 Squid as food
Calcium 180 66 Squid as food
Potassium 637 520 Squid as food
Magnesium 60 60
Sugars 0 Squid as food
Fiber 0 0
Copper 0.998 0.1 Squid as food
Zinc 3.46 1.1 Squid as food
Starch
Phosphorus 580 254 Squid as food
Sodium 744 4450 Squid as food
Vitamin A 675 157 Squid as food
Vitamin E 2.38 Mackerel
Vitamin D 25.2 Mackerel
Vitamin B1 0.017 0.02 Mackerel
Vitamin B2 1.729 0.19 Squid as food
Vitamin B3 2.189 3.3 Mackerel
Vitamin B5 0.9 Squid as food
Vitamin B6 0.27 0.41 Mackerel
Vitamin B12 5.4 12 Mackerel
Vitamin K 7.8 Mackerel
Folate 24 15 Squid as food
Trans Fat
Saturated Fat 0.236 7.148 Squid as food
Monounsaturated Fat 0.162 8.32 Mackerel
Polyunsaturated fat 0.268 6.21 Mackerel
Tryptophan 0.364 Squid as food
Threonine 1.398 Squid as food
Isoleucine 1.414 Squid as food
Leucine 2.287 Squid as food
Lysine 2.427 Squid as food
Methionine 0.733 Squid as food
Phenylalanine 1.164 Squid as food
Valine 1.419 Squid as food
Histidine 0.624 Squid as food
Fructose

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 of 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.