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Atlantic Mackerel vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Atlantic Mackerel and Clam

  • Atlantic Mackerel is higher in Vitamin B3, and Vitamin B6, yet Clam is higher in Vitamin B12, Copper, Manganese, Selenium, Vitamin C, Zinc, and Phosphorus.
  • Clam covers your daily Vitamin B12 needs 3758% more than Atlantic Mackerel.
  • Atlantic Mackerel contains 4 times more Vitamin B6 than Clam. While Atlantic Mackerel contains 0.399mg of Vitamin B6, Clam contains only 0.11mg.
  • The amount of Sodium in Atlantic Mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, raw and Mollusks, clam, mixed species, cooked, moist heat.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +322.2%
Contains less Sodium -92.5%
Contains more Calcium +666.7%
Contains more Iron +72.4%
Contains more Phosphorus +55.8%
Contains more Potassium +100%
Contains more Zinc +333.3%
Contains more Copper +842.5%
Contains more Manganese +6566.7%
Contains more Selenium +45.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +322.2%
Contains less Sodium -92.5%
Contains more Calcium +666.7%
Contains more Iron +72.4%
Contains more Phosphorus +55.8%
Contains more Potassium +100%
Contains more Zinc +333.3%
Contains more Copper +842.5%
Contains more Manganese +6566.7%
Contains more Selenium +45.1%

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 B1 +17.3%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +262.7%
Contains more Vitamin A +241.3%
Contains more Vitamin C +5425%
Contains more Vitamin B2 +36.5%
Contains more Folate +2800%
Contains more Vitamin B12 +1035.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
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 B1 +17.3%
Contains more Vitamin B3 +170.7%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +262.7%
Contains more Vitamin A +241.3%
Contains more Vitamin C +5425%
Contains more Vitamin B2 +36.5%
Contains more Folate +2800%
Contains more Vitamin B12 +1035.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +612.3%
Contains more Protein +37.4%
Contains more Carbs +∞%
Equal in Water - 63.64
Equal in Other - 3.73
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 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 +612.3%
Contains more Protein +37.4%
Contains more Carbs +∞%
Equal in Water - 63.64
Equal in Other - 3.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3072.1%
Contains more Polyunsaturated fat +506.9%
Contains less Saturated Fat -94.2%
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +3072.1%
Contains more Polyunsaturated fat +506.9%
Contains less Saturated Fat -94.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel Clam
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Clam Opinion
Net carbs 0g 5.13g Clam
Protein 18.6g 25.55g Clam
Fats 13.89g 1.95g Atlantic Mackerel
Carbs 0g 5.13g Clam
Calories 205kcal 148kcal Atlantic Mackerel
Calcium 12mg 92mg Clam
Iron 1.63mg 2.81mg Clam
Magnesium 76mg 18mg Atlantic Mackerel
Phosphorus 217mg 338mg Clam
Potassium 314mg 628mg Clam
Sodium 90mg 1202mg Atlantic Mackerel
Zinc 0.63mg 2.73mg Clam
Copper 0.073mg 0.688mg Clam
Manganese 0.015mg 1mg Clam
Selenium 44.1µg 64µg Clam
Vitamin A 167IU 570IU Clam
Vitamin A RAE 50µg 171µg Clam
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 22.1mg Clam
Vitamin B1 0.176mg 0.15mg Atlantic Mackerel
Vitamin B2 0.312mg 0.426mg Clam
Vitamin B3 9.08mg 3.354mg Atlantic Mackerel
Vitamin B5 0.856mg 0.68mg Atlantic Mackerel
Vitamin B6 0.399mg 0.11mg Atlantic Mackerel
Folate 1µg 29µg Clam
Vitamin B12 8.71µg 98.89µg Clam
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.286mg Clam
Threonine 0.815mg 1.099mg Clam
Isoleucine 0.857mg 1.112mg Clam
Leucine 1.512mg 1.798mg Clam
Lysine 1.708mg 1.909mg Clam
Methionine 0.551mg 0.576mg Clam
Phenylalanine 0.726mg 0.915mg Clam
Valine 0.958mg 1.116mg Clam
Histidine 0.548mg 0.49mg Atlantic Mackerel
Cholesterol 70mg 67mg Clam
Saturated Fat 3.257g 0.188g Clam
Omega-3 - DHA 1.401g 0.146g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.138g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.104g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.172g Atlantic Mackerel
Polyunsaturated fat 3.35g 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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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
171%
Atlantic Mackerel
1063%
Clam
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.069g)
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 - 1112mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 27)
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/175119/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.