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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.

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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 Iron +100.7%
Contains more Calcium +39.4%
Contains more Potassium +20.8%
Contains more Copper +588%
Contains more Zinc +148.2%
Contains more Phosphorus +33.1%
Contains less Sodium -73%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Contains more Magnesium +233.3%
Contains more Iron +100.7%
Contains more Calcium +39.4%
Contains more Potassium +20.8%
Contains more Copper +588%
Contains more Zinc +148.2%
Contains more Phosphorus +33.1%
Contains less Sodium -73%

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 C +∞%
Contains more Vitamin A +263.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B12 +724.1%
Contains more Folate +93.3%
Equal in Vitamin B3 - 3.354
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Contains more Vitamin B6 +272.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +263.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B12 +724.1%
Contains more Folate +93.3%
Equal in Vitamin B3 - 3.354

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
111%
Mackerel
153%
Clam
Carbohydrates
0%
Mackerel
5%
Clam
Fats
116%
Mackerel
9%
Clam

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 28mg)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 3248mg)
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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Clam Opinion
Calories 305 148 Mackerel
Protein 18.5 25.55 Clam
Fats 25.1 1.95 Mackerel
Vitamin C 0 22.1 Clam
Carbs 0 5.13 Clam
Cholesterol 95 67 Clam
Vitamin D 1006 Mackerel
Iron 1.4 2.81 Clam
Calcium 66 92 Clam
Potassium 520 628 Clam
Magnesium 60 18 Mackerel
Sugars 0 Clam
Fiber 0 0
Copper 0.1 0.688 Clam
Zinc 1.1 2.73 Clam
Starch
Phosphorus 254 338 Clam
Sodium 4450 1202 Clam
Vitamin A 157 570 Clam
Vitamin E 2.38 Mackerel
Vitamin D 25.2 Mackerel
Vitamin B1 0.02 0.15 Clam
Vitamin B2 0.19 0.426 Clam
Vitamin B3 3.3 3.354 Clam
Vitamin B5 0.68 Clam
Vitamin B6 0.41 0.11 Mackerel
Vitamin B12 12 98.89 Clam
Vitamin K 7.8 Mackerel
Folate 15 29 Clam
Trans Fat
Saturated Fat 7.148 0.188 Clam
Monounsaturated Fat 8.32 0.172 Mackerel
Polyunsaturated fat 6.21 0.552 Mackerel
Tryptophan 0.286 Clam
Threonine 1.099 Clam
Isoleucine 1.112 Clam
Leucine 1.798 Clam
Lysine 1.909 Clam
Methionine 0.576 Clam
Phenylalanine 0.915 Clam
Valine 1.116 Clam
Histidine 0.49 Clam
Fructose

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 of 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.