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Clam vs Mackerel - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
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 Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 6.96g)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 3248mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 28mg)
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.
Clam Mackerel
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam 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
131
Mackerel
Mineral Summary Score
69
Clam
100
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
7
:
Contains more Iron +100.7%
Contains more Calcium +39.4%
Contains more Potassium +20.8%
Contains more Copper +588%
Contains more Zinc +148.2%
Contains more Phosphorus +33.1%
Contains less Sodium -73%
Contains more Magnesium +233.3%
Contains more Iron +100.7%
Contains more Calcium +39.4%
Contains more Potassium +20.8%
Contains more Copper +588%
Contains more Zinc +148.2%
Contains more Phosphorus +33.1%
Contains less Sodium -73%
Contains more Magnesium +233.3%

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
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +263.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B12 +724.1%
Contains more Vitamin B6 +272.7%
Equal in Vitamin B3 - 3.3
Contains more Vitamin C +∞%
Contains more Vitamin A +263.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B12 +724.1%
Contains more Vitamin B6 +272.7%
Equal in Vitamin B3 - 3.3

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
111%
Mackerel
Carbohydrates
5%
Clam
0%
Mackerel
Fats
9%
Clam
116%
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 Mackerel Opinion
Calories 148 305 Mackerel
Protein 25.55 18.5 Clam
Fats 1.95 25.1 Mackerel
Vitamin C 22.1 0 Clam
Carbs 5.13 0 Clam
Cholesterol 67 95 Clam
Vitamin D 1006 Mackerel
Iron 2.81 1.4 Clam
Calcium 92 66 Clam
Potassium 628 520 Clam
Magnesium 18 60 Mackerel
Sugars 0 Mackerel
Fiber 0 0
Copper 0.688 0.1 Clam
Zinc 2.73 1.1 Clam
Starch
Phosphorus 338 254 Clam
Sodium 1202 4450 Clam
Vitamin A 570 157 Clam
Vitamin E 2.38 Mackerel
Vitamin D 25.2 Mackerel
Vitamin B1 0.15 0.02 Clam
Vitamin B2 0.426 0.19 Clam
Vitamin B3 3.354 3.3 Clam
Vitamin B5 0.68 Clam
Vitamin B6 0.11 0.41 Mackerel
Vitamin B12 98.89 12 Clam
Vitamin K 7.8 Mackerel
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 7.148 Clam
Monounsaturated Fat 0.172 8.32 Mackerel
Polyunsaturated fat 0.552 6.21 Mackerel
Tryptophan 0.286 Clam
Threonine 1.099 Clam
Isoleucine 1.112 Clam
Leucine 1.798 Clam
Lysine 1.909 Clam
Methionine 0.576 Clam
Phenylalanine 0.915 Clam
Valine 1.116 Clam
Histidine 0.49 Clam
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.