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Salmon vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between salmon and clam?

  • Salmon is richer in vitamin B6 and vitamin B3, while clam is higher in vitamin B12, copper, manganese, selenium, iron, vitamin B2, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4004% higher.
  • Clam has 6 times less vitamin B6 than salmon. Salmon has 0.647mg of vitamin B6, while clam has 0.11mg.
  • Salmon is lower in sodium.
  • Clam has a higher glycemic index (27) than salmon (0).

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

Infographic

Salmon vs Clam 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.
Salmon
Salmon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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 +66.7%
Contains less SodiumSodium -94.9%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +63.5%
Contains more IronIron +726.5%
Contains more CopperCopper +1304.1%
Contains more ZincZinc +534.9%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +6150%
Contains more SeleniumSelenium +54.6%

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.
Salmon
Salmon
8
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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Clam
Clam
4
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 B1Vitamin B1 +126.7%
Contains more Vitamin B3Vitamin B3 +139.9%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17.2%
Contains more Vitamin CVitamin C +497.3%
Contains more Vitamin AVitamin A +147.8%
Contains more Vitamin B2Vitamin B2 +215.6%
Contains more Vitamin B12Vitamin B12 +3431.8%

All nutrients comparison - raw data values

Nutrient Salmon Clam DV% diff.
Vitamin B12 2.8µg 98.89µg 4004%
Copper 0.049mg 0.688mg 71%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Sodium 61mg 1202mg 50%
Manganese 0.016mg 1mg 43%
Selenium 41.4µg 64µg 41%
Vitamin B6 0.647mg 0.11mg 41%
Iron 0.34mg 2.81mg 31%
Vitamin B3 8.045mg 3.354mg 29%
Polyunsaturated fat 4.553g 0.552g 27%
Vitamin B2 0.135mg 0.426mg 22%
Zinc 0.43mg 2.73mg 21%
Vitamin C 3.7mg 22.1mg 20%
Fats 12.35g 1.95g 16%
Vitamin B1 0.34mg 0.15mg 16%
Vitamin B5 1.475mg 0.68mg 16%
Choline 90.5mg 16%
Phosphorus 252mg 338mg 12%
Vitamin A 69µg 171µg 11%
Saturated fat 2.397g 0.188g 10%
Monounsaturated fat 4.181g 0.172g 10%
Calcium 15mg 92mg 8%
Vitamin E 1.14mg 8%
Protein 22.1g 25.55g 7%
Potassium 384mg 628mg 7%
Calories 206kcal 148kcal 3%
Magnesium 30mg 18mg 3%
Carbs 0g 5.13g 2%
Cholesterol 63mg 67mg 1%
Folate 34µg 29µg 1%
Protein per 100 calories 11g 17g N/A
Calories per 10 g protein 93kcal 58kcal N/A
Weight per 100 calories 49g 68g N/A
Unsaturated / Saturated Fat ratio 3.6 3.9 N/A
Net carbs 0g 5.13g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.248mg 0.286mg 0%
Threonine 0.969mg 1.099mg 0%
Isoleucine 1.018mg 1.112mg 0%
Leucine 1.796mg 1.798mg 0%
Lysine 2.03mg 1.909mg 0%
Methionine 0.654mg 0.576mg 0%
Phenylalanine 0.863mg 0.915mg 0%
Valine 1.139mg 1.116mg 0%
Histidine 0.651mg 0.49mg 0%
Omega-3 - EPA 0.69g 0.138g N/A
Omega-3 - DHA 1.457g 0.146g N/A
Omega-3 - DPA 0.17g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +533.3%
Contains more ProteinProtein +15.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +366.3%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 +2330.8%
Contains more Poly. FatPolyunsaturated fat +724.8%
Contains less Sat. FatSaturated fat -92.2%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.