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Mackerel vs Clam - In-Depth Nutrition Comparison

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How are Mackerel and Clam different?

  • Mackerel is higher in Vitamin B6, and Selenium, however Clam is richer in Vitamin B12, Copper, Vitamin C, Vitamin B2, Iron, and Zinc.
  • Daily need coverage for Vitamin B12 from Clam is 3620% higher.
  • Mackerel contains 38 times more Saturated Fat than Clam. While Mackerel contains 7.148g of Saturated Fat, Clam contains only 0.188g.

Fish, mackerel, salted and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Mackerel vs Clam 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
:
7
Clam
Contains more Magnesium +233.3%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains more Magnesium +233.3%
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%

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
:
8
Clam
Contains more Vitamin B6 +272.7%
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%
Equal in Vitamin B3 - 3.354
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%
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%
Contains more Vitamin B6 +272.7%
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%
Equal in Vitamin B3 - 3.354

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
1063
Clam
Mineral Summary Score
114
Mackerel
101
Clam

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

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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.