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Atlantic mackerel vs Clam - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.988g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 1119mg)
Which food is lower in glycemic index?
Atlantic mackerel
Atlantic mackerel is lower in glycemic index (difference - 27)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Atlantic mackerel Clam
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Atlantic mackerel Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
106
Atlantic mackerel
440
Clam
Mineral Summary Score
33
Atlantic mackerel
69
Clam

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
:
6
Clam
Contains more Magnesium +438.9%
Contains less Sodium -93.1%
Contains more Iron +79%
Contains more Calcium +513.3%
Contains more Potassium +56.6%
Contains more Copper +631.9%
Contains more Zinc +190.4%
Contains more Phosphorus +21.6%
Contains more Magnesium +438.9%
Contains less Sodium -93.1%
Contains more Iron +79%
Contains more Calcium +513.3%
Contains more Potassium +56.6%
Contains more Copper +631.9%
Contains more Zinc +190.4%
Contains more Phosphorus +21.6%

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
:
4
Clam
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Contains more Vitamin C +5425%
Contains more Vitamin A +216.7%
Contains more Vitamin B12 +420.5%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.426
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Contains more Vitamin C +5425%
Contains more Vitamin A +216.7%
Contains more Vitamin B12 +420.5%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.426

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
143%
Atlantic mackerel
153%
Clam
Carbohydrates
0%
Atlantic mackerel
5%
Clam
Fats
82%
Atlantic mackerel
9%
Clam

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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 Atlantic mackerel Clam Opinion
Calories 262 148 Atlantic mackerel
Protein 23.85 25.55 Clam
Fats 17.81 1.95 Atlantic mackerel
Vitamin C 0.4 22.1 Clam
Carbs 0 5.13 Clam
Cholesterol 75 67 Clam
Vitamin D
Iron 1.57 2.81 Clam
Calcium 15 92 Clam
Potassium 401 628 Clam
Magnesium 97 18 Atlantic mackerel
Sugars
Fiber 0 0
Copper 0.094 0.688 Clam
Zinc 0.94 2.73 Clam
Starch
Phosphorus 278 338 Clam
Sodium 83 1202 Atlantic mackerel
Vitamin A 180 570 Clam
Vitamin E
Vitamin D
Vitamin B1 0.159 0.15 Atlantic mackerel
Vitamin B2 0.412 0.426 Clam
Vitamin B3 6.85 3.354 Atlantic mackerel
Vitamin B5 0.99 0.68 Atlantic mackerel
Vitamin B6 0.46 0.11 Atlantic mackerel
Vitamin B12 19 98.89 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.176 0.188 Clam
Monounsaturated Fat 7.006 0.172 Atlantic mackerel
Polyunsaturated fat 4.3 0.552 Atlantic mackerel
Tryptophan 0.267 0.286 Clam
Threonine 1.045 1.099 Clam
Isoleucine 1.099 1.112 Clam
Leucine 1.938 1.798 Atlantic mackerel
Lysine 2.19 1.909 Atlantic mackerel
Methionine 0.706 0.576 Atlantic mackerel
Phenylalanine 0.931 0.915 Atlantic mackerel
Valine 1.228 1.116 Atlantic mackerel
Histidine 0.702 0.49 Atlantic mackerel
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.