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Squid vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Squid and Mackerel?

  • Squid is richer in Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc, while Mackerel is higher in Vitamin B12, and Vitamin B3.
  • Mackerel's daily need coverage for Vitamin B12 is 567% higher.
  • Mackerel has 11 times less Copper than Squid. Squid has 0.998mg of Copper, while Mackerel has 0.094mg.
  • 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 vs 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
8
:
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 Manganese +945%
Contains more Selenium +73.6%
Contains more Magnesium +61.7%
Contains less Sodium -88.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
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 Manganese +945%
Contains more Selenium +73.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid
4
:
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 Choline Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
:
Contains more Protein +36.2%
Contains more Carbs +∞%
Contains more Water +14.7%
Contains more Fats +1172.1%
Contains more Other +50.9%
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Protein +36.2%
Contains more Carbs +∞%
Contains more Water +14.7%
Contains more Fats +1172.1%
Contains more Other +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
:
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +4224.7%
Contains more Polyunsaturated fat +1504.5%
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +4224.7%
Contains more Polyunsaturated fat +1504.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid 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 Mackerel Opinion
Net carbs 1.64g 0g Squid
Protein 32.48g 23.85g Squid
Fats 1.4g 17.81g Mackerel
Carbs 1.64g 0g Squid
Calories 158kcal 262kcal Mackerel
Calcium 180mg 15mg Squid
Iron 10.84mg 1.57mg Squid
Magnesium 60mg 97mg Mackerel
Phosphorus 580mg 278mg Squid
Potassium 637mg 401mg Squid
Sodium 744mg 83mg Mackerel
Zinc 3.46mg 0.94mg Squid
Copper 0.998mg 0.094mg Squid
Manganese 0.209mg 0.02mg Squid
Selenium 89.6µg 51.6µg Squid
Vitamin A 675IU 180IU Squid
Vitamin A RAE 203µg 54µg Squid
Vitamin C 8.5mg 0.4mg Squid
Vitamin B1 0.017mg 0.159mg Mackerel
Vitamin B2 1.729mg 0.412mg Squid
Vitamin B3 2.189mg 6.85mg Mackerel
Vitamin B5 0.9mg 0.99mg Mackerel
Vitamin B6 0.27mg 0.46mg Mackerel
Folate 24µg 2µg Squid
Vitamin B12 5.4µg 19µg Mackerel
Tryptophan 0.364mg 0.267mg Squid
Threonine 1.398mg 1.045mg Squid
Isoleucine 1.414mg 1.099mg Squid
Leucine 2.287mg 1.938mg Squid
Lysine 2.427mg 2.19mg Squid
Methionine 0.733mg 0.706mg Squid
Phenylalanine 1.164mg 0.931mg Squid
Valine 1.419mg 1.228mg Squid
Histidine 0.624mg 0.702mg Mackerel
Cholesterol 224mg 75mg Mackerel
Saturated Fat 0.236g 4.176g Squid
Omega-3 - DHA 0.132g 0.699g Mackerel
Omega-3 - EPA 0.078g 0.504g Mackerel
Omega-3 - DPA 0.012g 0.106g Mackerel
Monounsaturated Fat 0.162g 7.006g Mackerel
Polyunsaturated fat 0.268g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
102%
Squid
217%
Mackerel
Minerals Daily Need Coverage Score
185%
Squid
64%
Mackerel

Comparison summary

Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 3.94g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $7)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 661mg)
Which food is lower in Cholesterol?
Mackerel
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

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. 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.