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Clam vs Atlantic mackerel - In-Depth Nutrition Comparison

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What are the main differences between Clam and Atlantic mackerel?

  • Clam is richer in Vitamin B12, Copper, Manganese, Vitamin C, and Selenium, while Atlantic mackerel is higher in Vitamin B6, Vitamin B3, and Magnesium.
  • Clam's daily need coverage for Vitamin B12 is 3329% higher.
  • Atlantic mackerel has 55 times less Vitamin C than Clam. Clam has 22.1mg of Vitamin C, while Atlantic mackerel has 0.4mg.
  • Atlantic mackerel is lower in Sodium.

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

Infographic

Clam vs Atlantic mackerel infographic
Infographic link

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 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 Magnesium +438.9%
Contains less Sodium -93.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
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 Magnesium +438.9%
Contains less Sodium -93.1%

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
5
:
Contains more Vitamin A +216.7%
Contains more Vitamin C +5425%
Contains more Folate +1350%
Contains more Vitamin B12 +420.5%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Equal in Vitamin B1 - 0.159
Equal in Vitamin B2 - 0.412
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%
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%
Contains more Vitamin A +216.7%
Contains more Vitamin C +5425%
Contains more Folate +1350%
Contains more Vitamin B12 +420.5%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +318.2%
Equal in Vitamin B1 - 0.159
Equal in Vitamin B2 - 0.412

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Atlantic mackerel
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
1063
Clam
235
Atlantic mackerel
Mineral Summary Score
101
Clam
44
Atlantic mackerel

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

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.