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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.

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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
:
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 36% 70% 32% 26% 120% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
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
:
5
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%
Contains more Folate +1350%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.426
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 11% 0% 0% 40% 96% 129% 60% 107% 2375% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
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%
Contains more Folate +1350%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.426

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 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

Which food is preferable for your diet?

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

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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 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.

All nutrients comparison - raw data values

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
Sugar
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
Folate 2 29 Clam
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
Fructose

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.