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  6. Clam vs. Mackerel

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 for clam is 3620% higher.
  • Clam has less sodium.
  • Mackerel has a lower glycemic index (0) than clam (27).

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
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +39.4%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +100.7%
Contains more CopperCopper +588%
Contains more ZincZinc +148.2%
Contains more PhosphorusPhosphorus +33.1%
Contains less SodiumSodium -73%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more SeleniumSelenium +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
Clam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +263.8%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +124.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +724.1%
Contains more FolateFolate +93.3%
Contains more Vitamin B6Vitamin B6 +272.7%
~equal in Vitamin B3 ~3.3mg

All nutrients comparison - raw data values

Nutrient Clam Mackerel DV% diff.
Vitamin B12 98.89µg 12µg 3620%
Sodium 1202mg 4450mg 141%
Vitamin D* 1006 IU 126%
Vitamin D 25.2µg 126%
Copper 0.688mg 0.1mg 65%
Manganese 1mg 43%
Polyunsaturated fat 0.552g 6.21g 38%
Fats 1.95g 25.1g 36%
Saturated fat 0.188g 7.148g 32%
Vitamin C 22.1mg 0mg 25%
Vitamin B6 0.11mg 0.41mg 23%
Monounsaturated fat 0.172g 8.32g 20%
Iron 2.81mg 1.4mg 18%
Vitamin B2 0.426mg 0.19mg 18%
Choline 101.6mg 18%
Selenium 64µg 73.4µg 17%
Vitamin E 2.38mg 16%
Zinc 2.73mg 1.1mg 15%
Protein 25.55g 18.5g 14%
Vitamin A 171µg 47µg 14%
Vitamin B5 0.68mg 14%
Phosphorus 338mg 254mg 12%
Vitamin B1 0.15mg 0.02mg 11%
Magnesium 18mg 60mg 10%
Cholesterol 67mg 95mg 9%
Calories 148kcal 305kcal 8%
Vitamin K 7.8µg 7%
Folate 29µg 15µg 4%
Calcium 92mg 66mg 3%
Potassium 628mg 520mg 3%
Carbs 5.13g 0g 2%
Protein per 100 calories 17g 6.1g N/A
Calories per 10 g protein 58kcal 165kcal N/A
Weight per 100 calories 68g 33g N/A
Unsaturated / Saturated Fat ratio 3.9 2 N/A
Net carbs 5.13g 0g N/A
Vitamin B3 3.354mg 3.3mg 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g 1.619g N/A
Omega-3 - DHA 0.146g 2.965g N/A
Omega-3 - DPA 0.104g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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 ProteinProtein +38.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48%
Contains more FatsFats +1187.2%
Contains more OtherOther +259.2%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +4737.2%
Contains more Poly. FatPolyunsaturated fat +1025%

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.