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  6. Clam vs. Salmon raw

Clam vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on the differences between clam and salmon raw

  • Clam is higher in vitamin B12, selenium, copper, manganese, iron, vitamin C, and phosphorus, yet salmon raw is higher in vitamin B6 and vitamin B3.
  • Clam covers your daily vitamin B12 needs 3988% more than salmon raw.
  • The amount of sodium in salmon raw is lower.
  • The glycemic index of salmon raw 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 raw 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
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +251.3%
Contains more CopperCopper +175.2%
Contains more ZincZinc +326.6%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +6150%
Contains more SeleniumSelenium +75.3%
Contains more MagnesiumMagnesium +61.1%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1325%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B12Vitamin B12 +3009.7%
Contains more FolateFolate +16%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B5Vitamin B5 +144.7%
Contains more Vitamin B6Vitamin B6 +643.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Salmon raw DV% diff.
Vitamin B12 98.89µg 3.18µg 3988%
Vitamin B6 0.11mg 0.818mg 54%
Selenium 64µg 36.5µg 50%
Sodium 1202mg 44mg 50%
Copper 0.688mg 0.25mg 49%
Manganese 1mg 0.016mg 43%
Vitamin B3 3.354mg 7.86mg 28%
Iron 2.81mg 0.8mg 25%
Vitamin C 22.1mg 0mg 25%
Vitamin B5 0.68mg 1.664mg 20%
Phosphorus 338mg 200mg 20%
Zinc 2.73mg 0.64mg 19%
Vitamin A 171µg 12µg 18%
Polyunsaturated fat 0.552g 2.539g 13%
Protein 25.55g 19.84g 11%
Calcium 92mg 12mg 8%
Fats 1.95g 6.34g 7%
Vitamin B1 0.15mg 0.226mg 6%
Monounsaturated fat 0.172g 2.103g 5%
Potassium 628mg 490mg 4%
Cholesterol 67mg 55mg 4%
Vitamin B2 0.426mg 0.38mg 4%
Saturated fat 0.188g 0.981g 4%
Magnesium 18mg 29mg 3%
Carbs 5.13g 0g 2%
Folate 29µg 25µg 1%
Calories 148kcal 142kcal 0%
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.222mg 0%
Threonine 1.099mg 0.87mg 0%
Isoleucine 1.112mg 0.914mg 0%
Leucine 1.798mg 1.613mg 0%
Lysine 1.909mg 1.822mg 0%
Methionine 0.576mg 0.587mg 0%
Phenylalanine 0.915mg 0.775mg 0%
Valine 1.116mg 1.022mg 0%
Histidine 0.49mg 0.584mg 0%
Omega-3 - EPA 0.138g 0.321g N/A
Omega-3 - DHA 0.146g 1.115g N/A
Omega-3 - DPA 0.104g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
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
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 ProteinProtein +28.8%
Contains more CarbsCarbs +∞%
Contains more FatsFats +225.1%
Contains more OtherOther +42.6%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +1122.7%
Contains more Poly. FatPolyunsaturated fat +360%

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. Salmon raw - 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.