Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Clam vs Salmon - In-Depth Nutrition Comparison

Compare

A recap on differences between Clam and Salmon

  • Clam is higher in Vitamin B12, Selenium, Copper, Manganese, Iron, Vitamin C, and Phosphorus, yet Salmon is higher in Vitamin B6, and Vitamin B3.
  • Clam covers your daily Vitamin B12 needs 3988% more than Salmon.
  • 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
Clam
6
:
2
Salmon
Salmon
Contains more Calcium +666.7%
Contains more Iron +251.3%
Contains more Phosphorus +69%
Contains more Potassium +28.2%
Contains more Zinc +326.6%
Contains more Copper +175.2%
Contains more Magnesium +61.1%
Contains less Sodium -96.3%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +666.7%
Contains more Iron +251.3%
Contains more Phosphorus +69%
Contains more Potassium +28.2%
Contains more Zinc +326.6%
Contains more Copper +175.2%
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
Clam
5
:
4
Salmon
Salmon
Contains more Vitamin A +1325%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.1%
Contains more Folate +16%
Contains more Vitamin B12 +3009.7%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +144.7%
Contains more Vitamin B6 +643.6%
Clam
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +1325%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12.1%
Contains more Folate +16%
Contains more Vitamin B12 +3009.7%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +144.7%
Contains more Vitamin B6 +643.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
:
3
Salmon
Salmon
Contains more Protein +28.8%
Contains more Carbs +∞%
Contains more Fats +225.1%
Contains more Other +42.6%
Equal in Water - 68.5
Clam
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
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +28.8%
Contains more Carbs +∞%
Contains more Fats +225.1%
Contains more Other +42.6%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Salmon
Salmon
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +1122.7%
Contains more Polyunsaturated fat +360%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +1122.7%
Contains more Polyunsaturated fat +360%

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

All nutrients comparison - raw data values

Nutrient Clam Salmon Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 19.84g Clam
Fats 1.95g 6.34g Salmon
Carbs 5.13g 0g Clam
Calories 148kcal 142kcal Clam
Calcium 92mg 12mg Clam
Iron 2.81mg 0.8mg Clam
Magnesium 18mg 29mg Salmon
Phosphorus 338mg 200mg Clam
Potassium 628mg 490mg Clam
Sodium 1202mg 44mg Salmon
Zinc 2.73mg 0.64mg Clam
Copper 0.688mg 0.25mg Clam
Vitamin A 570IU 40IU Clam
Vitamin A RAE 171µg 12µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.226mg Salmon
Vitamin B2 0.426mg 0.38mg Clam
Vitamin B3 3.354mg 7.86mg Salmon
Vitamin B5 0.68mg 1.664mg Salmon
Vitamin B6 0.11mg 0.818mg Salmon
Folate 29µg 25µg Clam
Vitamin B12 98.89µg 3.18µg Clam
Tryptophan 0.286mg 0.222mg Clam
Threonine 1.099mg 0.87mg Clam
Isoleucine 1.112mg 0.914mg Clam
Leucine 1.798mg 1.613mg Clam
Lysine 1.909mg 1.822mg Clam
Methionine 0.576mg 0.587mg Salmon
Phenylalanine 0.915mg 0.775mg Clam
Valine 1.116mg 1.022mg Clam
Histidine 0.49mg 0.584mg Salmon
Cholesterol 67mg 55mg Salmon
Saturated Fat 0.188g 0.981g Clam
Omega-3 - DHA 0.146g 1.115g Salmon
Omega-3 - EPA 0.138g 0.321g Salmon
Omega-3 - DPA 0.104g 0.287g Salmon
Monounsaturated Fat 0.172g 2.103g Salmon
Polyunsaturated fat 0.552g 2.539g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Salmon
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
1063%
Clam
83%
Salmon
Minerals Daily Need Coverage Score
101%
Clam
36%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1158mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 12mg)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.