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  6. Mackerel vs. Squid

Mackerel vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between mackerel and squid?

  • Mackerel is richer in vitamin B12 and vitamin B3, while squid is higher in iron, vitamin B2, copper, selenium, phosphorus, and zinc.
  • Mackerel's daily need coverage for vitamin B12 is 567% higher.
  • Squid has 3 times less vitamin B3 than mackerel. Mackerel has 6.85mg of vitamin B3, while squid has 2.189mg.
  • Mackerel is lower in cholesterol.

We used Fish, mackerel, Atlantic, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Mackerel vs Squid 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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%
Contains more MagnesiumMagnesium +61.7%
Contains less SodiumSodium -88.8%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +590.4%
Contains more CopperCopper +961.7%
Contains more ZincZinc +268.1%
Contains more PhosphorusPhosphorus +108.6%
Contains more ManganeseManganese +945%
Contains more SeleniumSelenium +73.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Squid
Squid
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin B1Vitamin B1 +835.3%
Contains more Vitamin B3Vitamin B3 +212.9%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more Vitamin B12Vitamin B12 +251.9%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +275.9%
Contains more Vitamin B2Vitamin B2 +319.7%
Contains more FolateFolate +1100%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mackerel Squid DV% diff.
Vitamin B12 19µg 5.4µg 567%
Iron 1.57mg 10.84mg 116%
Vitamin B2 0.412mg 1.729mg 101%
Copper 0.094mg 0.998mg 100%
Selenium 51.6µg 89.6µg 69%
Cholesterol 75mg 224mg 50%
Phosphorus 278mg 580mg 43%
Sodium 83mg 744mg 29%
Vitamin B3 6.85mg 2.189mg 29%
Polyunsaturated fat 4.3g 0.268g 27%
Fats 17.81g 1.4g 25%
Zinc 0.94mg 3.46mg 23%
Saturated fat 4.176g 0.236g 18%
Protein 23.85g 32.48g 17%
Calcium 15mg 180mg 17%
Vitamin A 54µg 203µg 17%
Monounsaturated fat 7.006g 0.162g 17%
Vitamin B6 0.46mg 0.27mg 15%
Vitamin B1 0.159mg 0.017mg 12%
Vitamin C 0.4mg 8.5mg 9%
Magnesium 97mg 60mg 9%
Manganese 0.02mg 0.209mg 8%
Potassium 401mg 637mg 7%
Folate 2µg 24µg 6%
Calories 262kcal 158kcal 5%
Vitamin B5 0.99mg 0.9mg 2%
Carbs 0g 1.64g 1%
Protein per 100 calories 9.1g 21g N/A
Calories per 10 g protein 110kcal 49kcal N/A
Weight per 100 calories 38g 63g N/A
Unsaturated / Saturated Fat ratio 2.7 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.267mg 0.364mg 0%
Threonine 1.045mg 1.398mg 0%
Isoleucine 1.099mg 1.414mg 0%
Leucine 1.938mg 2.287mg 0%
Lysine 2.19mg 2.427mg 0%
Methionine 0.706mg 0.733mg 0%
Phenylalanine 0.931mg 1.164mg 0%
Valine 1.228mg 1.419mg 0%
Histidine 0.702mg 0.624mg 0%
Omega-3 - EPA 0.504g 0.078g N/A
Omega-3 - DHA 0.699g 0.132g N/A
Omega-3 - DPA 0.106g 0.012g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
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
Contains more Mono. FatMonounsaturated fat +4224.7%
Contains more Poly. FatPolyunsaturated fat +1504.5%
Contains less Sat. FatSaturated fat -94.3%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.