Squid vs. Mackerel — In-Depth Nutrition Comparison
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How are squid and mackerel different?
- Squid is higher in vitamin B2, iron, copper, phosphorus, selenium, and zinc; however, mackerel is richer in vitamin B12.
- Daily need coverage for vitamin B12 for mackerel is 275% higher.
- Squid contains 10 times more copper than mackerel. While squid 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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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.
| Contains more CalciumCalcium | +172.7% |
| Contains more PotassiumPotassium | +22.5% |
| Contains more IronIron | +674.3% |
| Contains more CopperCopper | +898% |
| Contains more ZincZinc | +214.5% |
| Contains more PhosphorusPhosphorus | +128.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +22.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +331.9% |
| Contains more Vitamin B2Vitamin B2 | +810% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B3Vitamin B3 | +50.8% |
| Contains more Vitamin B6Vitamin B6 | +51.9% |
| Contains more Vitamin B12Vitamin B12 | +122.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 12µg | 275% |
| Sodium | 744mg | 4450mg | 161% |
| Vitamin D | 1006IU | 126% | |
| Vitamin D | 25.2µg | 126% | |
| Vitamin B2 | 1.729mg | 0.19mg | 118% |
| Iron | 10.84mg | 1.4mg | 118% |
| Copper | 0.998mg | 0.1mg | 100% |
| Phosphorus | 580mg | 254mg | 47% |
| Cholesterol | 224mg | 95mg | 43% |
| Polyunsaturated fat | 0.268g | 6.21g | 40% |
| Fats | 1.4g | 25.1g | 36% |
| Saturated fat | 0.236g | 7.148g | 31% |
| Selenium | 89.6µg | 73.4µg | 29% |
| Protein | 32.48g | 18.5g | 28% |
| Zinc | 3.46mg | 1.1mg | 21% |
| Monounsaturated fat | 0.162g | 8.32g | 20% |
| Vitamin B5 | 0.9mg | 18% | |
| Choline | 101.6mg | 18% | |
| Vitamin A | 203µg | 47µg | 17% |
| Vitamin E | 2.38mg | 16% | |
| Vitamin B6 | 0.27mg | 0.41mg | 11% |
| Calcium | 180mg | 66mg | 11% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 9% | |
| Vitamin K | 7.8µg | 7% | |
| Calories | 158kcal | 305kcal | 7% |
| Vitamin B3 | 2.189mg | 3.3mg | 7% |
| Potassium | 637mg | 520mg | 3% |
| Folate | 24µg | 15µg | 2% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Magnesium | 60mg | 60mg | 0% |
| Vitamin B1 | 0.017mg | 0.02mg | 0% |
| Tryptophan | 0.364mg | 0% | |
| Threonine | 1.398mg | 0% | |
| Isoleucine | 1.414mg | 0% | |
| Leucine | 2.287mg | 0% | |
| Lysine | 2.427mg | 0% | |
| Methionine | 0.733mg | 0% | |
| Phenylalanine | 1.164mg | 0% | |
| Valine | 1.419mg | 0% | |
| Histidine | 0.624mg | 0% | |
| Omega-3 - EPA | 0.078g | 1.619g | N/A |
| Omega-3 - DHA | 0.132g | 2.965g | N/A |
| Omega-3 - DPA | 0.012g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +75.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +42.1% |
| Contains more FatsFats | +1692.9% |
| Contains more OtherOther | +298.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +5035.8% |
| Contains more Poly. FatPolyunsaturated fat | +2217.2% |