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Mackerel vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between Mackerel and Clam?

  • Mackerel is richer in Vitamin B6, Vitamin B3, and Magnesium, while Clam is higher in Vitamin B12, Copper, Manganese, Vitamin C, and Selenium.
  • Clam's daily need coverage for Vitamin B12 is 3329% higher.
  • Clam has 22 times less Saturated Fat than Mackerel. Mackerel has 4.176g of Saturated Fat, while Clam has 0.188g.

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

Infographic

Mackerel vs Clam infographic
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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.
:
8
Clam
Contains more Magnesium +438.9%
Contains less Sodium -93.1%
Contains more Calcium +513.3%
Contains more Iron +79%
Contains more Phosphorus +21.6%
Contains more Potassium +56.6%
Contains more Zinc +190.4%
Contains more Copper +631.9%
Contains more Manganese +4900%
Contains more Selenium +24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +438.9%
Contains less Sodium -93.1%
Contains more Calcium +513.3%
Contains more Iron +79%
Contains more Phosphorus +21.6%
Contains more Potassium +56.6%
Contains more Zinc +190.4%
Contains more Copper +631.9%
Contains more Manganese +4900%
Contains more Selenium +24%

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.
:
5
Clam
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Contains more Vitamin A +216.7%
Contains more Vitamin C +5425%
Contains more Folate +1350%
Contains more Vitamin B12 +420.5%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.426
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Contains more Vitamin A +216.7%
Contains more Vitamin C +5425%
Contains more Folate +1350%
Contains more Vitamin B12 +420.5%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.426

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Clam
Contains more Fats +813.3%
Contains more Other +35.9%
Contains more Carbs +∞%
Contains more Water +19.5%
Equal in Protein - 25.55
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more Fats +813.3%
Contains more Other +35.9%
Contains more Carbs +∞%
Contains more Water +19.5%
Equal in Protein - 25.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Clam
Contains more Monounsaturated Fat +3973.3%
Contains more Polyunsaturated fat +679%
Contains less Saturated Fat -95.5%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +3973.3%
Contains more Polyunsaturated fat +679%
Contains less Saturated Fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Clam
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Clam Opinion
Net carbs 0g 5.13g Clam
Protein 23.85g 25.55g Clam
Fats 17.81g 1.95g Mackerel
Carbs 0g 5.13g Clam
Calories 262kcal 148kcal Mackerel
Calcium 15mg 92mg Clam
Iron 1.57mg 2.81mg Clam
Magnesium 97mg 18mg Mackerel
Phosphorus 278mg 338mg Clam
Potassium 401mg 628mg Clam
Sodium 83mg 1202mg Mackerel
Zinc 0.94mg 2.73mg Clam
Copper 0.094mg 0.688mg Clam
Manganese 0.02mg 1mg Clam
Selenium 51.6µg 64µg Clam
Vitamin A 180IU 570IU Clam
Vitamin A RAE 54µg 171µg Clam
Vitamin C 0.4mg 22.1mg Clam
Vitamin B1 0.159mg 0.15mg Mackerel
Vitamin B2 0.412mg 0.426mg Clam
Vitamin B3 6.85mg 3.354mg Mackerel
Vitamin B5 0.99mg 0.68mg Mackerel
Vitamin B6 0.46mg 0.11mg Mackerel
Folate 2µg 29µg Clam
Vitamin B12 19µg 98.89µg Clam
Tryptophan 0.267mg 0.286mg Clam
Threonine 1.045mg 1.099mg Clam
Isoleucine 1.099mg 1.112mg Clam
Leucine 1.938mg 1.798mg Mackerel
Lysine 2.19mg 1.909mg Mackerel
Methionine 0.706mg 0.576mg Mackerel
Phenylalanine 0.931mg 0.915mg Mackerel
Valine 1.228mg 1.116mg Mackerel
Histidine 0.702mg 0.49mg Mackerel
Cholesterol 75mg 67mg Clam
Saturated Fat 4.176g 0.188g Clam
Omega-3 - DHA 0.699g 0.146g Mackerel
Omega-3 - EPA 0.504g 0.138g Mackerel
Omega-3 - DPA 0.106g 0.104g Mackerel
Monounsaturated Fat 7.006g 0.172g Mackerel
Polyunsaturated fat 4.3g 0.552g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
1063%
Clam
Minerals Daily Need Coverage Score
64%
Mackerel
129%
Clam

Comparison summary

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

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.