Clam vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between clam and mackerel?

Clam is richer in vitamin B12, copper, manganese, vitamin C, and selenium, while mackerel is higher in vitamin B6, vitamin B3, and magnesium.
Clam's daily need coverage for vitamin B12 is 3329% higher.
Mackerel has 55 times less vitamin C than clam. Clam has 22.1mg of vitamin C, while mackerel has 0.4mg.
Mackerel is lower in sodium.
Clam has a higher glycemic index (27) than mackerel (0).

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

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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

Mackerel

Contains more CalciumCalcium	+513.3%
Contains more PotassiumPotassium	+56.6%
Contains more IronIron	+79%
Contains more CopperCopper	+631.9%
Contains more ZincZinc	+190.4%
Contains more PhosphorusPhosphorus	+21.6%
Contains more ManganeseManganese	+4900%
Contains more SeleniumSelenium	+24%

Contains more MagnesiumMagnesium	+438.9%
Contains less SodiumSodium	-93.1%

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

Mackerel

Contains more Vitamin CVitamin C	+5425%
Contains more Vitamin AVitamin A	+216.7%
Contains more Vitamin B12Vitamin B12	+420.5%
Contains more FolateFolate	+1350%

Contains more Vitamin B3Vitamin B3	+104.2%
Contains more Vitamin B5Vitamin B5	+45.6%
Contains more Vitamin B6Vitamin B6	+318.2%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B1 ~0.159mg

~equal in Vitamin B2 ~0.412mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	19µg	3329%
Copper	0.688mg	0.094mg	66%
Sodium	1202mg	83mg	49%
Manganese	1mg	0.02mg	43%
Vitamin B6	0.11mg	0.46mg	27%
Polyunsaturated fat	0.552g	4.3g	25%
Fats	1.95g	17.81g	24%
Vitamin C	22.1mg	0.4mg	24%
Selenium	64µg	51.6µg	23%
Vitamin B3	3.354mg	6.85mg	22%
Magnesium	18mg	97mg	19%
Saturated fat	0.188g	4.176g	18%
Monounsaturated fat	0.172g	7.006g	17%
Iron	2.81mg	1.57mg	16%
Zinc	2.73mg	0.94mg	16%
Vitamin A	171µg	54µg	13%
Phosphorus	338mg	278mg	9%
Calcium	92mg	15mg	8%
Potassium	628mg	401mg	7%
Folate	29µg	2µg	7%
Calories	148kcal	262kcal	6%
Vitamin B5	0.68mg	0.99mg	6%
Protein	25.55g	23.85g	3%
Cholesterol	67mg	75mg	3%
Carbs	5.13g	0g	2%
Vitamin B1	0.15mg	0.159mg	1%
Vitamin B2	0.426mg	0.412mg	1%
Protein per 100 calories	17g	9.1g	N/A
Calories per 10 g protein	58kcal	110kcal	N/A
Weight per 100 calories	68g	38g	N/A
Unsaturated / Saturated Fat ratio	3.9	2.7	N/A
Net carbs	5.13g	0g	N/A
Tryptophan	0.286mg	0.267mg	0%
Threonine	1.099mg	1.045mg	0%
Isoleucine	1.112mg	1.099mg	0%
Leucine	1.798mg	1.938mg	0%
Lysine	1.909mg	2.19mg	0%
Methionine	0.576mg	0.706mg	0%
Phenylalanine	0.915mg	0.931mg	0%
Valine	1.116mg	1.228mg	0%
Histidine	0.49mg	0.702mg	0%
Omega-3 - EPA	0.138g	0.504g	N/A
Omega-3 - DHA	0.146g	0.699g	N/A
Omega-3 - DPA	0.104g	0.106g	N/A