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  6. Clam vs. Cod

Clam vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Clam and Cod

  • Clam is higher than Cod in Vitamin B12, Copper, Selenium, Manganese, Iron, Phosphorus, Vitamin B2, Vitamin C, and Zinc.
  • Clam covers your daily Vitamin B12 needs 4077% more than Cod.
  • Clam contains 50 times more Manganese than Cod. While Clam contains 1mg of Manganese, Cod contains only 0.02mg.
  • The amount of Sodium in Cod is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Clam vs Cod 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
:
2
Cod
Cod
Contains more Calcium +557.1%
Contains more Iron +473.5%
Contains more Phosphorus +144.9%
Contains more Potassium +157.4%
Contains more Zinc +370.7%
Contains more Copper +1811.1%
Contains more Manganese +4900%
Contains more Selenium +70.2%
Contains more Magnesium +133.3%
Contains less Sodium -93.5%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +557.1%
Contains more Iron +473.5%
Contains more Phosphorus +144.9%
Contains more Potassium +157.4%
Contains more Zinc +370.7%
Contains more Copper +1811.1%
Contains more Manganese +4900%
Contains more Selenium +70.2%
Contains more Magnesium +133.3%
Contains less Sodium -93.5%

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
8
:
4
Cod
Cod
Contains more Vitamin A +1112.8%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +439.2%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +277.8%
Contains more Folate +262.5%
Contains more Vitamin B12 +9318.1%
Contains more Vitamin B6 +157.3%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +1112.8%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +439.2%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +277.8%
Contains more Folate +262.5%
Contains more Vitamin B12 +9318.1%
Contains more Vitamin B6 +157.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Cod
Cod
Contains more Protein +11.9%
Contains more Fats +126.7%
Contains more Carbs +∞%
Contains more Other +856.4%
Contains more Water +19.3%
Clam
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
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Protein +11.9%
Contains more Fats +126.7%
Contains more Carbs +∞%
Contains more Other +856.4%
Contains more Water +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +38.7%
Contains more Polyunsaturated fat +89%
Contains less Saturated Fat -10.6%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +38.7%
Contains more Polyunsaturated fat +89%
Contains less Saturated Fat -10.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Cod
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Clam Cod Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 22.83g Clam
Fats 1.95g 0.86g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 105kcal Clam
Calcium 92mg 14mg Clam
Iron 2.81mg 0.49mg Clam
Magnesium 18mg 42mg Cod
Phosphorus 338mg 138mg Clam
Potassium 628mg 244mg Clam
Sodium 1202mg 78mg Cod
Zinc 2.73mg 0.58mg Clam
Copper 0.688mg 0.036mg Clam
Manganese 1mg 0.02mg Clam
Selenium 64µg 37.6µg Clam
Vitamin A 570IU 47IU Clam
Vitamin A RAE 171µg 14µg Clam
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 22.1mg 1mg Clam
Vitamin B1 0.15mg 0.088mg Clam
Vitamin B2 0.426mg 0.079mg Clam
Vitamin B3 3.354mg 2.513mg Clam
Vitamin B5 0.68mg 0.18mg Clam
Vitamin B6 0.11mg 0.283mg Cod
Folate 29µg 8µg Clam
Vitamin B12 98.89µg 1.05µg Clam
Vitamin K 0.1µg Cod
Tryptophan 0.286mg 0.256mg Clam
Threonine 1.099mg 1.001mg Clam
Isoleucine 1.112mg 1.052mg Clam
Leucine 1.798mg 1.856mg Cod
Lysine 1.909mg 2.097mg Cod
Methionine 0.576mg 0.676mg Cod
Phenylalanine 0.915mg 0.891mg Clam
Valine 1.116mg 1.176mg Cod
Histidine 0.49mg 0.672mg Cod
Cholesterol 67mg 55mg Cod
Saturated Fat 0.188g 0.168g Cod
Omega-3 - DHA 0.146g 0.154g Cod
Omega-3 - EPA 0.138g 0.004g Clam
Omega-3 - DPA 0.104g 0.013g Clam
Monounsaturated Fat 0.172g 0.124g Clam
Polyunsaturated fat 0.552g 0.292g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
30%
Cod
Minerals Daily Need Coverage Score
129%
Clam
38%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1124mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.3)
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

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.