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Rainbow trout vs Clam - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1151mg)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.195g)
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.

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.
Rainbow trout Clam
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout Clam
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
82
Rainbow trout
440
Clam
Mineral Summary Score
19
Rainbow trout
69
Clam

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
:
6
Clam
Contains more Magnesium +38.9%
Contains less Sodium -95.8%
Contains more Iron +806.5%
Contains more Calcium +268%
Contains more Potassium +66.6%
Contains more Copper +1395.7%
Contains more Zinc +506.7%
Contains more Phosphorus +49.6%
Contains more Magnesium +38.9%
Contains less Sodium -95.8%
Contains more Iron +806.5%
Contains more Calcium +268%
Contains more Potassium +66.6%
Contains more Copper +1395.7%
Contains more Zinc +506.7%
Contains more Phosphorus +49.6%

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
:
5
Clam
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +145.1%
Contains more Vitamin B6 +209.1%
Contains more Vitamin C +662.1%
Contains more Vitamin A +103.6%
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 C +662.1%
Contains more Vitamin A +103.6%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B12 +2199.8%

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
120%
Rainbow trout
153%
Clam
Carbohydrates
0%
Rainbow trout
5%
Clam
Fats
29%
Rainbow trout
9%
Clam

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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 Rainbow trout Clam Opinion
Calories 141 148 Clam
Protein 19.94 25.55 Clam
Fats 6.18 1.95 Rainbow trout
Vitamin C 2.9 22.1 Clam
Carbs 0 5.13 Clam
Cholesterol 59 67 Rainbow trout
Vitamin D 635 Rainbow trout
Iron 0.31 2.81 Clam
Calcium 25 92 Clam
Potassium 377 628 Clam
Magnesium 25 18 Rainbow trout
Sugars 0 Rainbow trout
Fiber 0 0
Copper 0.046 0.688 Clam
Zinc 0.45 2.73 Clam
Starch
Phosphorus 226 338 Clam
Sodium 51 1202 Rainbow trout
Vitamin A 280 570 Clam
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.15 Clam
Vitamin B2 0.09 0.426 Clam
Vitamin B3 5.567 3.354 Rainbow trout
Vitamin B5 1.667 0.68 Rainbow trout
Vitamin B6 0.34 0.11 Rainbow trout
Vitamin B12 4.3 98.89 Clam
Vitamin K 0.1 Rainbow trout
Folic acid (B9) 0 0
Trans Fat 0.047 Clam
Saturated Fat 1.383 0.188 Clam
Monounsaturated Fat 1.979 0.172 Rainbow trout
Polyunsaturated fat 1.507 0.552 Rainbow trout
Tryptophan 0.234 0.286 Clam
Threonine 0.915 1.099 Clam
Isoleucine 0.962 1.112 Clam
Leucine 1.696 1.798 Clam
Lysine 1.916 1.909 Rainbow trout
Methionine 0.618 0.576 Rainbow trout
Phenylalanine 0.815 0.915 Clam
Valine 1.075 1.116 Clam
Histidine 0.614 0.49 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.