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Clam vs. Salmon — In-Depth Nutrition Comparison

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What are the main differences between Clam and Salmon?

  • Clam is richer in Vitamin B12, Copper, Manganese, Selenium, Iron, Vitamin B2, and Zinc, while Salmon is higher in Vitamin B6, and Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 4004% higher.
  • Salmon has 63 times less Manganese than Clam. Clam has 1mg of Manganese, while Salmon has 0.016mg.
  • Salmon is lower in Sodium.

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

Infographic

Clam vs Salmon 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.
Clam
8
:
2
Salmon
Contains more Calcium +513.3%
Contains more Iron +726.5%
Contains more Phosphorus +34.1%
Contains more Potassium +63.5%
Contains more Zinc +534.9%
Contains more Copper +1304.1%
Contains more Manganese +6150%
Contains more Selenium +54.6%
Contains more Magnesium +66.7%
Contains less Sodium -94.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +513.3%
Contains more Iron +726.5%
Contains more Phosphorus +34.1%
Contains more Potassium +63.5%
Contains more Zinc +534.9%
Contains more Copper +1304.1%
Contains more Manganese +6150%
Contains more Selenium +54.6%
Contains more Magnesium +66.7%
Contains less Sodium -94.9%

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.
Clam
4
:
8
Salmon
Contains more Vitamin A +147.8%
Contains more Vitamin C +497.3%
Contains more Vitamin B2 +215.6%
Contains more Vitamin B12 +3431.8%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B3 +139.9%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +488.2%
Contains more Folate +17.2%
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 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +147.8%
Contains more Vitamin C +497.3%
Contains more Vitamin B2 +215.6%
Contains more Vitamin B12 +3431.8%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B3 +139.9%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +488.2%
Contains more Folate +17.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
2
Salmon
Contains more Protein +15.6%
Contains more Carbs +∞%
Contains more Other +366.3%
Contains more Fats +533.3%
Equal in Water - 64.75
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
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +15.6%
Contains more Carbs +∞%
Contains more Other +366.3%
Contains more Fats +533.3%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
2
Salmon
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +2330.8%
Contains more Polyunsaturated fat +724.8%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +2330.8%
Contains more Polyunsaturated fat +724.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Salmon Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 22.1g Clam
Fats 1.95g 12.35g Salmon
Carbs 5.13g 0g Clam
Calories 148kcal 206kcal Salmon
Calcium 92mg 15mg Clam
Iron 2.81mg 0.34mg Clam
Magnesium 18mg 30mg Salmon
Phosphorus 338mg 252mg Clam
Potassium 628mg 384mg Clam
Sodium 1202mg 61mg Salmon
Zinc 2.73mg 0.43mg Clam
Copper 0.688mg 0.049mg Clam
Manganese 1mg 0.016mg Clam
Selenium 64µg 41.4µg Clam
Vitamin A 570IU 230IU Clam
Vitamin A RAE 171µg 69µg Clam
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 22.1mg 3.7mg Clam
Vitamin B1 0.15mg 0.34mg Salmon
Vitamin B2 0.426mg 0.135mg Clam
Vitamin B3 3.354mg 8.045mg Salmon
Vitamin B5 0.68mg 1.475mg Salmon
Vitamin B6 0.11mg 0.647mg Salmon
Folate 29µg 34µg Salmon
Vitamin B12 98.89µg 2.8µg Clam
Vitamin K 0.1µg Salmon
Tryptophan 0.286mg 0.248mg Clam
Threonine 1.099mg 0.969mg Clam
Isoleucine 1.112mg 1.018mg Clam
Leucine 1.798mg 1.796mg Clam
Lysine 1.909mg 2.03mg Salmon
Methionine 0.576mg 0.654mg Salmon
Phenylalanine 0.915mg 0.863mg Clam
Valine 1.116mg 1.139mg Salmon
Histidine 0.49mg 0.651mg Salmon
Cholesterol 67mg 63mg Salmon
Saturated Fat 0.188g 2.397g Clam
Omega-3 - DHA 0.146g 1.457g Salmon
Omega-3 - EPA 0.138g 0.69g Salmon
Omega-3 - DPA 0.104g 0.17g Salmon
Monounsaturated Fat 0.172g 4.181g Salmon
Polyunsaturated fat 0.552g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Salmon
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
1063%
Clam
110%
Salmon
Minerals Daily Need Coverage Score
129%
Clam
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1141mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 2.209g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $13)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.