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Clam vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 1105mg)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.723g)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 11mg)
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 Swordfish
Lower in glycemic index ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol 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 Swordfish
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
75
Swordfish
Mineral Summary Score
69
Clam
26
Swordfish

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 +524.4%
Contains more Calcium +1433.3%
Contains more Potassium +25.9%
Contains more Copper +1395.7%
Contains more Zinc +250%
Contains more Phosphorus +11.2%
Contains more Magnesium +94.4%
Contains less Sodium -91.9%
Contains more Iron +524.4%
Contains more Calcium +1433.3%
Contains more Potassium +25.9%
Contains more Copper +1395.7%
Contains more Zinc +250%
Contains more Phosphorus +11.2%
Contains more Magnesium +94.4%
Contains less Sodium -91.9%

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 +∞%
Contains more Vitamin A +341.9%
Contains more Vitamin B1 +68.5%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B12 +6004.3%
Contains more Vitamin B3 +175.9%
Contains more Vitamin B6 +459.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +341.9%
Contains more Vitamin B1 +68.5%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B12 +6004.3%
Contains more Vitamin B3 +175.9%
Contains more Vitamin B6 +459.1%

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
141%
Swordfish
Carbohydrates
5%
Clam
0%
Swordfish
Fats
9%
Clam
37%
Swordfish

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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 Swordfish Opinion
Calories 148 172 Swordfish
Protein 25.55 23.45 Clam
Fats 1.95 7.93 Swordfish
Vitamin C 22.1 0 Clam
Carbs 5.13 0 Clam
Cholesterol 67 78 Clam
Vitamin D 666 Swordfish
Iron 2.81 0.45 Clam
Calcium 92 6 Clam
Potassium 628 499 Clam
Magnesium 18 35 Swordfish
Sugars 0 Swordfish
Fiber 0 0
Copper 0.688 0.046 Clam
Zinc 2.73 0.78 Clam
Starch
Phosphorus 338 304 Clam
Sodium 1202 97 Swordfish
Vitamin A 570 129 Clam
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.15 0.089 Clam
Vitamin B2 0.426 0.063 Clam
Vitamin B3 3.354 9.254 Swordfish
Vitamin B5 0.68 0.417 Clam
Vitamin B6 0.11 0.615 Swordfish
Vitamin B12 98.89 1.62 Clam
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Clam
Saturated Fat 0.188 1.911 Clam
Monounsaturated Fat 0.172 3.544 Swordfish
Polyunsaturated fat 0.552 1.368 Swordfish
Tryptophan 0.286 0.265 Clam
Threonine 1.099 1.035 Clam
Isoleucine 1.112 1.088 Clam
Leucine 1.798 1.919 Swordfish
Lysine 1.909 2.168 Swordfish
Methionine 0.576 0.699 Swordfish
Phenylalanine 0.915 0.922 Swordfish
Valine 1.116 1.216 Swordfish
Histidine 0.49 0.695 Swordfish
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.