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  6. Mackerel vs. Clam

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 for 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.
  • Mackerel has a lower glycemic index (0) than clam (27).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more MagnesiumMagnesium +233.3%
Contains more SeleniumSelenium +14.7%
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%

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.
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +272.7%
Contains more Vitamin KVitamin K +∞%
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 B12Vitamin B12 +724.1%
Contains more FolateFolate +93.3%
~equal in Vitamin B3 ~3.354mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
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
Contains more FatsFats +1187.2%
Contains more OtherOther +259.2%
Contains more ProteinProtein +38.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48%

Fat Type Comparison

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

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. 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.