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Clam vs Pacific saury - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Pacific saury
Pacific saury is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.07g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 1163mg)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 Pacific saury
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Pacific saury
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25
Pacific saury
Mineral Summary Score
69
Clam
20
Pacific saury

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 Iron +410.9%
Contains more Calcium +61.4%
Contains more Potassium +142.5%
Contains more Copper +1249%
Contains more Zinc +307.5%
Contains more Phosphorus +53.6%
Contains more Magnesium +72.2%
Contains less Sodium -96.8%
Contains more Iron +410.9%
Contains more Calcium +61.4%
Contains more Potassium +142.5%
Contains more Copper +1249%
Contains more Zinc +307.5%
Contains more Phosphorus +53.6%
Contains more Magnesium +72.2%
Contains less Sodium -96.8%

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
6
:
Contains more Vitamin C +481.6%
Contains more Vitamin A +714.3%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B12 +4844.5%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B6 - 0.117
Contains more Vitamin C +481.6%
Contains more Vitamin A +714.3%
Contains more Vitamin B1 +158.6%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B12 +4844.5%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B6 - 0.117

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
116%
Pacific saury
Carbohydrates
5%
Clam
0%
Pacific saury
Fats
9%
Clam
3%
Pacific saury

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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 Pacific saury Opinion
Calories 148 88 Clam
Protein 25.55 19.26 Clam
Fats 1.95 0.69 Clam
Vitamin C 22.1 3.8 Clam
Carbs 5.13 0 Clam
Cholesterol 67 39 Pacific saury
Vitamin D 99 Pacific saury
Iron 2.81 0.55 Clam
Calcium 92 57 Clam
Potassium 628 259 Clam
Magnesium 18 31 Pacific saury
Sugars 0 Pacific saury
Fiber 0 0
Copper 0.688 0.051 Clam
Zinc 2.73 0.67 Clam
Starch
Phosphorus 338 220 Clam
Sodium 1202 39 Pacific saury
Vitamin A 570 70 Clam
Vitamin E 0.2 Pacific saury
Vitamin D 2.5 Pacific saury
Vitamin B1 0.15 0.058 Clam
Vitamin B2 0.426 0.063 Clam
Vitamin B3 3.354 2.3 Clam
Vitamin B5 0.68 0.75 Pacific saury
Vitamin B6 0.11 0.117 Pacific saury
Vitamin B12 98.89 2 Clam
Vitamin K 0.1 Pacific saury
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 0.118 Pacific saury
Monounsaturated Fat 0.172 0.157 Clam
Polyunsaturated fat 0.552 0.202 Clam
Tryptophan 0.286 0.216 Clam
Threonine 1.099 0.844 Clam
Isoleucine 1.112 0.887 Clam
Leucine 1.798 1.565 Clam
Lysine 1.909 1.768 Clam
Methionine 0.576 0.57 Clam
Phenylalanine 0.915 0.752 Clam
Valine 1.116 0.992 Clam
Histidine 0.49 0.567 Pacific saury
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.