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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 C, Vitamin B2, Iron, and Zinc, however, Mackerel is richer in Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Clam is 3620% higher.
  • 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
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
8
:
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%
Contains more Selenium +14.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
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%
Contains more Selenium +14.7%

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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
Contains more Protein +38.1%
Contains more Carbs +∞%
Contains more Water +48%
Contains more Fats +1187.2%
Contains more Other +259.2%
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +38.1%
Contains more Carbs +∞%
Contains more Water +48%
Contains more Fats +1187.2%
Contains more Other +259.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +4737.2%
Contains more Polyunsaturated fat +1025%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +4737.2%
Contains more Polyunsaturated fat +1025%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1mg Clam
Selenium 64µg 73.4µg Mackerel
Vitamin A 570IU 157IU Clam
Vitamin A RAE 171µg 47µg Clam
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 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 Clam
Vitamin B6 0.11mg 0.41mg Mackerel
Folate 29µg 15µg Clam
Vitamin B12 98.89µg 12µg Clam
Vitamin K 7.8µg Mackerel
Tryptophan 0.286mg Clam
Threonine 1.099mg Clam
Isoleucine 1.112mg Clam
Leucine 1.798mg Clam
Lysine 1.909mg Clam
Methionine 0.576mg Clam
Phenylalanine 0.915mg Clam
Valine 1.116mg Clam
Histidine 0.49mg Clam
Cholesterol 67mg 95mg Clam
Saturated Fat 0.188g 7.148g Clam
Omega-3 - DHA 0.146g 2.965g Mackerel
Omega-3 - EPA 0.138g 1.619g Mackerel
Omega-3 - DPA 0.104g 0.391g Mackerel
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
212%
Mackerel
Minerals Daily Need Coverage Score
129%
Clam
131%
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

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. 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.