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Clam vs Atlantic mackerel - In-Depth Nutrition Comparison

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Comparison summary

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

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Atlantic mackerel
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
440
Clam
106
Atlantic mackerel
Mineral Summary Score
69
Clam
33
Atlantic mackerel

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
Clam
6
:
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%
Contains more Magnesium +438.9%
Contains less Sodium -93.1%

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
Clam
4
:
Contains more Vitamin C +5425%
Contains more Vitamin A +216.7%
Contains more Vitamin B12 +420.5%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Equal in Vitamin B1 - 0.159
Equal in Vitamin B2 - 0.412
Contains more Vitamin C +5425%
Contains more Vitamin A +216.7%
Contains more Vitamin B12 +420.5%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Equal in Vitamin B1 - 0.159
Equal in Vitamin B2 - 0.412

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

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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 Clam Atlantic mackerel Opinion
Calories 148 262 Atlantic mackerel
Protein 25.55 23.85 Clam
Fats 1.95 17.81 Atlantic mackerel
Vitamin C 22.1 0.4 Clam
Carbs 5.13 0 Clam
Cholesterol 67 75 Clam
Vitamin D
Iron 2.81 1.57 Clam
Calcium 92 15 Clam
Potassium 628 401 Clam
Magnesium 18 97 Atlantic mackerel
Sugars
Fiber 0 0
Copper 0.688 0.094 Clam
Zinc 2.73 0.94 Clam
Starch
Phosphorus 338 278 Clam
Sodium 1202 83 Atlantic mackerel
Vitamin A 570 180 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.159 Atlantic mackerel
Vitamin B2 0.426 0.412 Clam
Vitamin B3 3.354 6.85 Atlantic mackerel
Vitamin B5 0.68 0.99 Atlantic mackerel
Vitamin B6 0.11 0.46 Atlantic mackerel
Vitamin B12 98.89 19 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 4.176 Clam
Monounsaturated Fat 0.172 7.006 Atlantic mackerel
Polyunsaturated fat 0.552 4.3 Atlantic mackerel
Tryptophan 0.286 0.267 Clam
Threonine 1.099 1.045 Clam
Isoleucine 1.112 1.099 Clam
Leucine 1.798 1.938 Atlantic mackerel
Lysine 1.909 2.19 Atlantic mackerel
Methionine 0.576 0.706 Atlantic mackerel
Phenylalanine 0.915 0.931 Atlantic mackerel
Valine 1.116 1.228 Atlantic mackerel
Histidine 0.49 0.702 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.