Mackerel vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between mackerel and clam?

Mackerel is richer in vitamin B6, vitamin B3, and magnesium, while clam is higher in vitamin B12, copper, manganese, vitamin C, and selenium.
Clam's daily need coverage for vitamin B12 is 3329% higher.
Clam has 22 times less saturated fat than mackerel. Mackerel has 4.176g of saturated fat, while clam has 0.188g.
Clam has a higher glycemic index (27) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

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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.

Mackerel

Clam

Contains more MagnesiumMagnesium	+438.9%
Contains less SodiumSodium	-93.1%

Contains more CalciumCalcium	+513.3%
Contains more PotassiumPotassium	+56.6%
Contains more IronIron	+79%
Contains more CopperCopper	+631.9%
Contains more ZincZinc	+190.4%
Contains more PhosphorusPhosphorus	+21.6%
Contains more ManganeseManganese	+4900%
Contains more SeleniumSelenium	+24%

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.

Mackerel

Clam

Contains more Vitamin B3Vitamin B3	+104.2%
Contains more Vitamin B5Vitamin B5	+45.6%
Contains more Vitamin B6Vitamin B6	+318.2%

Contains more Vitamin CVitamin C	+5425%
Contains more Vitamin AVitamin A	+216.7%
Contains more Vitamin B12Vitamin B12	+420.5%
Contains more FolateFolate	+1350%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B1 ~0.15mg

~equal in Vitamin B2 ~0.426mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	19µg	98.89µg	3329%
Copper	0.094mg	0.688mg	66%
Sodium	83mg	1202mg	49%
Manganese	0.02mg	1mg	43%
Vitamin B6	0.46mg	0.11mg	27%
Polyunsaturated fat	4.3g	0.552g	25%
Fats	17.81g	1.95g	24%
Vitamin C	0.4mg	22.1mg	24%
Selenium	51.6µg	64µg	23%
Vitamin B3	6.85mg	3.354mg	22%
Magnesium	97mg	18mg	19%
Saturated fat	4.176g	0.188g	18%
Monounsaturated fat	7.006g	0.172g	17%
Iron	1.57mg	2.81mg	16%
Zinc	0.94mg	2.73mg	16%
Vitamin A	54µg	171µg	13%
Phosphorus	278mg	338mg	9%
Calcium	15mg	92mg	8%
Potassium	401mg	628mg	7%
Folate	2µg	29µg	7%
Calories	262kcal	148kcal	6%
Vitamin B5	0.99mg	0.68mg	6%
Protein	23.85g	25.55g	3%
Cholesterol	75mg	67mg	3%
Carbs	0g	5.13g	2%
Vitamin B1	0.159mg	0.15mg	1%
Vitamin B2	0.412mg	0.426mg	1%
Protein per 100 calories	9.1g	17g	N/A
Calories per 10 g protein	110kcal	58kcal	N/A
Weight per 100 calories	38g	68g	N/A
Unsaturated / Saturated Fat ratio	2.7	3.9	N/A
Net carbs	0g	5.13g	N/A
Tryptophan	0.267mg	0.286mg	0%
Threonine	1.045mg	1.099mg	0%
Isoleucine	1.099mg	1.112mg	0%
Leucine	1.938mg	1.798mg	0%
Lysine	2.19mg	1.909mg	0%
Methionine	0.706mg	0.576mg	0%
Phenylalanine	0.931mg	0.915mg	0%
Valine	1.228mg	1.116mg	0%
Histidine	0.702mg	0.49mg	0%
Omega-3 - EPA	0.504g	0.138g	N/A
Omega-3 - DHA	0.699g	0.146g	N/A
Omega-3 - DPA	0.106g	0.104g	N/A