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Clam vs Salmon - In-Depth Nutrition Comparison

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A recap on differences between Clam and Salmon

  • Clam is higher in Vitamin B12, Selenium, Copper, Manganese, Iron and Phosphorus, yet Salmon is higher in Vitamin B6, Vitamin B3 and Vitamin C.
  • Clam covers your daily Vitamin B12 needs 3988% more than Salmon.
  • Clam contains 63 times more Manganese than Salmon. While Clam contains 1mg of Manganese, Salmon contains only 0.016mg.
  • The amount of Sodium in Salmon is lower.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
6
:
2
Salmon
Contains more Iron +251.3%
Contains more Calcium +666.7%
Contains more Potassium +28.2%
Contains more Copper +175.2%
Contains more Zinc +326.6%
Contains more Phosphorus +69%
Contains more Magnesium +61.1%
Contains less Sodium -96.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Contains more Iron +251.3%
Contains more Calcium +666.7%
Contains more Potassium +28.2%
Contains more Copper +175.2%
Contains more Zinc +326.6%
Contains more Phosphorus +69%
Contains more Magnesium +61.1%
Contains less Sodium -96.3%

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
:
4
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin A +1325%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B12 +3009.7%
Contains more Folate +16%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +144.7%
Contains more Vitamin B6 +643.6%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Contains more Vitamin C +∞%
Contains more Vitamin A +1325%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B12 +3009.7%
Contains more Folate +16%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +144.7%
Contains more Vitamin B6 +643.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
1063
Clam
83
Salmon
Mineral Summary Score
101
Clam
36
Salmon

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 the food
Protein
153%
Clam
119%
Salmon
Carbohydrates
5%
Clam
0%
Salmon
Fats
9%
Clam
29%
Salmon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Salmon
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?
Salmon
Salmon is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1158mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.793g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $13)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Salmon Opinion
Calories 148 142 Clam
Protein 25.55 19.84 Clam
Fats 1.95 6.34 Salmon
Vitamin C 22.1 0 Clam
Carbs 5.13 0 Clam
Cholesterol 67 55 Salmon
Vitamin D
Iron 2.81 0.8 Clam
Calcium 92 12 Clam
Potassium 628 490 Clam
Magnesium 18 29 Salmon
Sugars
Fiber 0 0
Copper 0.688 0.25 Clam
Zinc 2.73 0.64 Clam
Starch
Phosphorus 338 200 Clam
Sodium 1202 44 Salmon
Vitamin A 570 40 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.226 Salmon
Vitamin B2 0.426 0.38 Clam
Vitamin B3 3.354 7.86 Salmon
Vitamin B5 0.68 1.664 Salmon
Vitamin B6 0.11 0.818 Salmon
Vitamin B12 98.89 3.18 Clam
Vitamin K
Folate 29 25 Clam
Trans Fat
Saturated Fat 0.188 0.981 Clam
Monounsaturated Fat 0.172 2.103 Salmon
Polyunsaturated fat 0.552 2.539 Salmon
Tryptophan 0.286 0.222 Clam
Threonine 1.099 0.87 Clam
Isoleucine 1.112 0.914 Clam
Leucine 1.798 1.613 Clam
Lysine 1.909 1.822 Clam
Methionine 0.576 0.587 Salmon
Phenylalanine 0.915 0.775 Clam
Valine 1.116 1.022 Clam
Histidine 0.49 0.584 Salmon
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.