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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.
  • Clam has a higher glycemic index (27) than salmon (0).

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Salmon
Salmon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +63.5%
Contains more IronIron +726.5%
Contains more CopperCopper +1304.1%
Contains more ZincZinc +534.9%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +6150%
Contains more SeleniumSelenium +54.6%
Contains more MagnesiumMagnesium +66.7%
Contains less SodiumSodium -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
Clam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Salmon
Salmon
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin CVitamin C +497.3%
Contains more Vitamin AVitamin A +147.8%
Contains more Vitamin B2Vitamin B2 +215.6%
Contains more Vitamin B12Vitamin B12 +3431.8%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +139.9%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more FolateFolate +17.2%

All nutrients comparison - raw data values

Nutrient Clam Salmon DV% diff.
Vitamin B12 98.89µg 2.8µg 4004%
Copper 0.688mg 0.049mg 71%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Sodium 1202mg 61mg 50%
Manganese 1mg 0.016mg 43%
Selenium 64µg 41.4µg 41%
Vitamin B6 0.11mg 0.647mg 41%
Iron 2.81mg 0.34mg 31%
Vitamin B3 3.354mg 8.045mg 29%
Polyunsaturated fat 0.552g 4.553g 27%
Vitamin B2 0.426mg 0.135mg 22%
Zinc 2.73mg 0.43mg 21%
Vitamin C 22.1mg 3.7mg 20%
Fats 1.95g 12.35g 16%
Vitamin B1 0.15mg 0.34mg 16%
Vitamin B5 0.68mg 1.475mg 16%
Choline 90.5mg 16%
Phosphorus 338mg 252mg 12%
Vitamin A 171µg 69µg 11%
Saturated fat 0.188g 2.397g 10%
Monounsaturated fat 0.172g 4.181g 10%
Calcium 92mg 15mg 8%
Vitamin E 1.14mg 8%
Protein 25.55g 22.1g 7%
Potassium 628mg 384mg 7%
Calories 148kcal 206kcal 3%
Magnesium 18mg 30mg 3%
Carbs 5.13g 0g 2%
Cholesterol 67mg 63mg 1%
Folate 29µg 34µg 1%
Protein per 100 calories 17g 11g N/A
Calories per 10 g protein 58kcal 93kcal N/A
Weight per 100 calories 68g 49g N/A
Unsaturated / Saturated Fat ratio 3.9 3.6 N/A
Net carbs 5.13g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.286mg 0.248mg 0%
Threonine 1.099mg 0.969mg 0%
Isoleucine 1.112mg 1.018mg 0%
Leucine 1.798mg 1.796mg 0%
Lysine 1.909mg 2.03mg 0%
Methionine 0.576mg 0.654mg 0%
Phenylalanine 0.915mg 0.863mg 0%
Valine 1.116mg 1.139mg 0%
Histidine 0.49mg 0.651mg 0%
Omega-3 - EPA 0.138g 0.69g N/A
Omega-3 - DHA 0.146g 1.457g N/A
Omega-3 - DPA 0.104g 0.17g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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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.