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  6. Squid vs. Mackerel

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
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%
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%
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%
Contains more MagnesiumMagnesium +61.7%
Contains less SodiumSodium -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
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%
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%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +275.9%
Contains more Vitamin B2Vitamin B2 +319.7%
Contains more FolateFolate +1100%
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%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.99mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +36.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.7%
Contains more FatsFats +1172.1%
Contains more OtherOther +50.9%

Fat Type Comparison

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

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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. 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.