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Clam vs Rainbow trout - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1151mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 8mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.195g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Rainbow trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
440
Clam
82
Rainbow trout
Mineral Summary Score
69
Clam
19
Rainbow trout

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
6
:
Contains more Calcium +268%
Contains more Iron +806.5%
Contains more Phosphorus +49.6%
Contains more Potassium +66.6%
Contains more Zinc +506.7%
Contains more Copper +1395.7%
Contains more Magnesium +38.9%
Contains less Sodium -95.8%
Contains more Calcium +268%
Contains more Iron +806.5%
Contains more Phosphorus +49.6%
Contains more Potassium +66.6%
Contains more Zinc +506.7%
Contains more Copper +1395.7%
Contains more Magnesium +38.9%
Contains less Sodium -95.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
5
:
Contains more Vitamin A +103.6%
Contains more Vitamin C +662.1%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B12 +2199.8%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +145.1%
Contains more Vitamin B6 +209.1%
Contains more Vitamin A +103.6%
Contains more Vitamin C +662.1%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B12 +2199.8%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +145.1%
Contains more Vitamin B6 +209.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
153%
Clam
120%
Rainbow trout
Carbohydrates
5%
Clam
0%
Rainbow trout
Fats
9%
Clam
29%
Rainbow trout

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Rainbow trout Opinion
Protein 25.55 19.94 Clam
Fats 1.95 6.18 Rainbow trout
Carbs 5.13 0 Clam
Calories 148 141 Clam
Starch
Sugars 0 Rainbow trout
Fiber 0 0
Calcium 92 25 Clam
Iron 2.81 0.31 Clam
Magnesium 18 25 Rainbow trout
Phosphorus 338 226 Clam
Potassium 628 377 Clam
Sodium 1202 51 Rainbow trout
Zinc 2.73 0.45 Clam
Copper 0.688 0.046 Clam
Vitamin A 570 280 Clam
Vitamin E 2.34 Rainbow trout
Vitamin D 635 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin C 22.1 2.9 Clam
Vitamin B1 0.15 0.12 Clam
Vitamin B2 0.426 0.09 Clam
Vitamin B3 3.354 5.567 Rainbow trout
Vitamin B5 0.68 1.667 Rainbow trout
Vitamin B6 0.11 0.34 Rainbow trout
Vitamin B12 98.89 4.3 Clam
Vitamin K 0.1 Rainbow trout
Folic acid (B9) 0 0
Tryptophan 0.286 0.234 Clam
Threonine 1.099 0.915 Clam
Isoleucine 1.112 0.962 Clam
Leucine 1.798 1.696 Clam
Lysine 1.909 1.916 Rainbow trout
Methionine 0.576 0.618 Rainbow trout
Phenylalanine 0.915 0.815 Clam
Valine 1.116 1.075 Clam
Histidine 0.49 0.614 Rainbow trout
Cholesterol 67 59 Rainbow trout
Trans Fat 0.047 Clam
Saturated Fat 0.188 1.383 Clam
Monounsaturated Fat 0.172 1.979 Rainbow trout
Polyunsaturated fat 0.552 1.507 Rainbow trout
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.