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Clam vs. Pacific saury — In-Depth Nutrition Comparison

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Summary of differences between Clam and Pacific saury

  • Pacific saury has less Vitamin B12, Selenium, Copper, Vitamin C, Vitamin B2, Zinc, Vitamin A RAE, and Iron than Clam.
  • Clam covers your daily need of Vitamin B12 4024% more than Pacific saury.
  • Pacific saury has less Sodium.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Clam vs Pacific saury 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.
Contains more Iron +68.3%
Contains more Phosphorus +25.7%
Contains more Potassium +25.9%
Contains more Zinc +245.6%
Contains more Copper +201.8%
Contains more Selenium +295.1%
Contains more Calcium +53.3%
Contains more Magnesium +111.1%
Contains less Sodium -94.6%
Equal in Manganese - 1.026
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Iron +68.3%
Contains more Phosphorus +25.7%
Contains more Potassium +25.9%
Contains more Zinc +245.6%
Contains more Copper +201.8%
Contains more Selenium +295.1%
Contains more Calcium +53.3%
Contains more Magnesium +111.1%
Contains less Sodium -94.6%
Equal in Manganese - 1.026

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
6
:
Contains more Vitamin A +603.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +118.5%
Contains more Vitamin B3 +19.7%
Contains more Folate +70.6%
Contains more Vitamin B12 +4181%
Contains more Vitamin B1 +108%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +25.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +603.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +118.5%
Contains more Vitamin B3 +19.7%
Contains more Folate +70.6%
Contains more Vitamin B12 +4181%
Contains more Vitamin B1 +108%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +25.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25%
Contains more Carbs +∞%
Contains more Other +767.4%
Contains more Water +15.4%
Equal in Protein - 24.54
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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +25%
Contains more Carbs +∞%
Contains more Other +767.4%
Contains more Water +15.4%
Equal in Protein - 24.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.1%
Contains more Monounsaturated Fat +119.2%
Equal in Polyunsaturated fat - 0.573
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains less Saturated Fat -41.1%
Contains more Monounsaturated Fat +119.2%
Equal in Polyunsaturated fat - 0.573

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Pacific saury Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 24.54g Clam
Fats 1.95g 1.56g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 119kcal Clam
Calcium 92mg 141mg Pacific saury
Iron 2.81mg 1.67mg Clam
Magnesium 18mg 38mg Pacific saury
Phosphorus 338mg 269mg Clam
Potassium 628mg 499mg Clam
Sodium 1202mg 65mg Pacific saury
Zinc 2.73mg 0.79mg Clam
Copper 0.688mg 0.228mg Clam
Manganese 1mg 1.026mg Pacific saury
Selenium 64µg 16.2µg Clam
Vitamin A 570IU 81IU Clam
Vitamin A RAE 171µg 24µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.312mg Pacific saury
Vitamin B2 0.426mg 0.195mg Clam
Vitamin B3 3.354mg 2.801mg Clam
Vitamin B5 0.68mg 0.865mg Pacific saury
Vitamin B6 0.11mg 0.138mg Pacific saury
Folate 29µg 17µg Clam
Vitamin B12 98.89µg 2.31µg Clam
Tryptophan 0.286mg 0.275mg Clam
Threonine 1.099mg 1.076mg Clam
Isoleucine 1.112mg 1.131mg Pacific saury
Leucine 1.798mg 1.994mg Pacific saury
Lysine 1.909mg 2.254mg Pacific saury
Methionine 0.576mg 0.726mg Pacific saury
Phenylalanine 0.915mg 0.958mg Pacific saury
Valine 1.116mg 1.264mg Pacific saury
Histidine 0.49mg 0.722mg Pacific saury
Cholesterol 67mg 110mg Clam
Saturated Fat 0.188g 0.319g Clam
Omega-3 - DHA 0.146g 0.288g Pacific saury
Omega-3 - EPA 0.138g 0.11g Clam
Omega-3 - DPA 0.104g 0.049g Clam
Monounsaturated Fat 0.172g 0.377g Pacific saury
Polyunsaturated fat 0.552g 0.573g Pacific saury

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Pacific saury
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
47%
Pacific saury
Minerals Daily Need Coverage Score
129%
Clam
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 1137mg)
Which food is lower in glycemic index?
Pacific saury
Pacific saury is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.131g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.