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Clam vs Mackerel - In-Depth Nutrition Comparison

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How are Clam and Mackerel different?

  • Clam is higher in Vitamin B12, Copper, Vitamin B2, Iron, and Zinc, however Mackerel is richer in Vitamin C, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Clam is 3620% higher.
  • Clam contains 7 times more Copper than Mackerel. While Clam contains 0.688mg of Copper, Mackerel contains only 0.1mg.
  • Clam has less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Fish, mackerel, salted are the varieties used in this article.

Infographic

Clam vs Mackerel 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
7
:
Contains more Calcium +39.4%
Contains more Iron +100.7%
Contains more Phosphorus +33.1%
Contains more Potassium +20.8%
Contains less Sodium -73%
Contains more Zinc +148.2%
Contains more Copper +588%
Contains more Magnesium +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains more Calcium +39.4%
Contains more Iron +100.7%
Contains more Phosphorus +33.1%
Contains more Potassium +20.8%
Contains less Sodium -73%
Contains more Zinc +148.2%
Contains more Copper +588%
Contains more Magnesium +233.3%

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
8
:
Contains more Vitamin A +263.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Folate +93.3%
Contains more Vitamin B12 +724.1%
Contains more Vitamin B6 +272.7%
Equal in Vitamin B3 - 3.3
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +263.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Folate +93.3%
Contains more Vitamin B12 +724.1%
Contains more Vitamin B6 +272.7%
Equal in Vitamin B3 - 3.3

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 Mackerel
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Clam Mackerel Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 18.5g Clam
Fats 1.95g 25.1g Mackerel
Carbs 5.13g 0g Clam
Calories 148kcal 305kcal Mackerel
Starch g g
Fructose g g
Sugar g 0g Clam
Fiber 0g 0g
Calcium 92mg 66mg Clam
Iron 2.81mg 1.4mg Clam
Magnesium 18mg 60mg Mackerel
Phosphorus 338mg 254mg Clam
Potassium 628mg 520mg Clam
Sodium 1202mg 4450mg Clam
Zinc 2.73mg 1.1mg Clam
Copper 0.688mg 0.1mg Clam
Vitamin A 570IU 157IU Clam
Vitamin E mg 2.38mg Mackerel
Vitamin D IU 1006IU Mackerel
Vitamin D µg 25.2µg Mackerel
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.02mg Clam
Vitamin B2 0.426mg 0.19mg Clam
Vitamin B3 3.354mg 3.3mg Clam
Vitamin B5 0.68mg mg Clam
Vitamin B6 0.11mg 0.41mg Mackerel
Folate 29µg 15µg Clam
Vitamin B12 98.89µg 12µg Clam
Vitamin K µg 7.8µg Mackerel
Tryptophan 0.286mg mg Clam
Threonine 1.099mg mg Clam
Isoleucine 1.112mg mg Clam
Leucine 1.798mg mg Clam
Lysine 1.909mg mg Clam
Methionine 0.576mg mg Clam
Phenylalanine 0.915mg mg Clam
Valine 1.116mg mg Clam
Histidine 0.49mg mg Clam
Cholesterol 67mg 95mg Clam
Trans Fat g g
Saturated Fat 0.188g 7.148g Clam
Monounsaturated Fat 0.172g 8.32g Mackerel
Polyunsaturated fat 0.552g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam 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
212
Mackerel
Mineral Summary Score
101
Clam
114
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
111%
Mackerel
Carbohydrates
5%
Clam
0%
Mackerel
Fats
9%
Clam
116%
Mackerel

Comparison summary

Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 3248mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 6.96g)
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 is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.