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Clam vs Roe - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 1085mg)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
Clam
Clam is cheaper (difference - $100)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.678g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 412mg)
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 contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
83
Roe
Mineral Summary Score
69
Clam
35
Roe

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
5
:
3
Roe
Contains more Iron +264.9%
Contains more Calcium +228.6%
Contains more Potassium +121.9%
Contains more Copper +437.5%
Contains more Zinc +113.3%
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%
Contains more Iron +264.9%
Contains more Calcium +228.6%
Contains more Potassium +121.9%
Contains more Copper +437.5%
Contains more Zinc +113.3%
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%

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
4
:
4
Roe
Contains more Vitamin C +34.8%
Contains more Vitamin A +88.1%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +122.8%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +68.2%
Contains more Vitamin C +34.8%
Contains more Vitamin A +88.1%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +122.8%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +68.2%

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
172%
Roe
Carbohydrates
5%
Clam
2%
Roe
Fats
9%
Clam
38%
Roe

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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 Roe Opinion
Calories 148 204 Roe
Protein 25.55 28.62 Roe
Fats 1.95 8.23 Roe
Vitamin C 22.1 16.4 Clam
Carbs 5.13 1.92 Clam
Cholesterol 67 479 Clam
Vitamin D
Iron 2.81 0.77 Clam
Calcium 92 28 Clam
Potassium 628 283 Clam
Magnesium 18 26 Roe
Sugars
Fiber 0 0
Copper 0.688 0.128 Clam
Zinc 2.73 1.28 Clam
Starch
Phosphorus 338 515 Roe
Sodium 1202 117 Roe
Vitamin A 570 303 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.277 Roe
Vitamin B2 0.426 0.949 Roe
Vitamin B3 3.354 2.192 Clam
Vitamin B5 0.68 1.154 Roe
Vitamin B6 0.11 0.185 Roe
Vitamin B12 98.89 11.54 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 1.866 Clam
Monounsaturated Fat 0.172 2.129 Roe
Polyunsaturated fat 0.552 3.404 Roe
Tryptophan 0.286 0.375 Roe
Threonine 1.099 1.305 Roe
Isoleucine 1.112 1.465 Roe
Leucine 1.798 2.509 Roe
Lysine 1.909 2.179 Roe
Methionine 0.576 0.71 Roe
Phenylalanine 0.915 1.401 Roe
Valine 1.116 1.676 Roe
Histidine 0.49 0.778 Roe
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.