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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.

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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 Iron +100.7%
Contains more Calcium +39.4%
Contains more Potassium +20.8%
Contains more Copper +588%
Contains more Zinc +148.2%
Contains more Phosphorus +33.1%
Contains less Sodium -73%
Contains more Magnesium +233.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Contains more Iron +100.7%
Contains more Calcium +39.4%
Contains more Potassium +20.8%
Contains more Copper +588%
Contains more Zinc +148.2%
Contains more Phosphorus +33.1%
Contains less Sodium -73%
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 C +∞%
Contains more Vitamin A +263.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B12 +724.1%
Contains more Folate +93.3%
Contains more Vitamin B6 +272.7%
Equal in Vitamin B3 - 3.3
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% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Contains more Vitamin C +∞%
Contains more Vitamin A +263.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B12 +724.1%
Contains more Folate +93.3%
Contains more Vitamin B6 +272.7%
Equal in Vitamin B3 - 3.3

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
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 the food
Protein
153%
Clam
111%
Mackerel
Carbohydrates
5%
Clam
0%
Mackerel
Fats
9%
Clam
116%
Mackerel

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Mackerel
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 glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 28mg)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 3248mg)
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

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

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 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. 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.