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Atlantic mackerel vs Clam - In-Depth Nutrition Comparison

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What are the main differences between Atlantic mackerel and Clam?

  • Atlantic 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 Atlantic mackerel. Atlantic 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

Atlantic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
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%

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
:
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

Comparison summary table

Pay attention to 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 Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Clam Opinion
Net carbs 0g 5.13g Clam
Protein 23.85g 25.55g Clam
Fats 17.81g 1.95g Atlantic mackerel
Carbs 0g 5.13g Clam
Calories 262kcal 148kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 15mg 92mg Clam
Iron 1.57mg 2.81mg Clam
Magnesium 97mg 18mg Atlantic mackerel
Phosphorus 278mg 338mg Clam
Potassium 401mg 628mg Clam
Sodium 83mg 1202mg Atlantic mackerel
Zinc 0.94mg 2.73mg Clam
Copper 0.094mg 0.688mg Clam
Vitamin A 180IU 570IU Clam
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0.4mg 22.1mg Clam
Vitamin B1 0.159mg 0.15mg Atlantic mackerel
Vitamin B2 0.412mg 0.426mg Clam
Vitamin B3 6.85mg 3.354mg Atlantic mackerel
Vitamin B5 0.99mg 0.68mg Atlantic mackerel
Vitamin B6 0.46mg 0.11mg Atlantic mackerel
Folate 2µg 29µg Clam
Vitamin B12 19µg 98.89µg Clam
Vitamin K µg µg
Tryptophan 0.267mg 0.286mg Clam
Threonine 1.045mg 1.099mg Clam
Isoleucine 1.099mg 1.112mg Clam
Leucine 1.938mg 1.798mg Atlantic mackerel
Lysine 2.19mg 1.909mg Atlantic mackerel
Methionine 0.706mg 0.576mg Atlantic mackerel
Phenylalanine 0.931mg 0.915mg Atlantic mackerel
Valine 1.228mg 1.116mg Atlantic mackerel
Histidine 0.702mg 0.49mg Atlantic mackerel
Cholesterol 75mg 67mg Clam
Trans Fat g g
Saturated Fat 4.176g 0.188g Clam
Monounsaturated Fat 7.006g 0.172g Atlantic mackerel
Polyunsaturated fat 4.3g 0.552g Atlantic mackerel

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
235
Atlantic mackerel
1063
Clam
Mineral Summary Score
44
Atlantic mackerel
101
Clam

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

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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Atlantic 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.