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  6. Liver vs. Clam

Liver vs. Clam — In-Depth Nutrition Comparison

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Significant differences between Liver and Clam

  • Liver has more Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Zinc, Vitamin B6, and Folate, however, Clam is richer in Vitamin B12.
  • Clam covers your daily Vitamin B12 needs 3343% more than Liver.
  • Clam has 32 times less Vitamin A RAE than Liver. Liver has 5405µg of Vitamin A RAE, while Clam has 171µg.
  • Clam contains less Cholesterol.

Specific food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Liver vs Clam 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.
Liver
Liver
4
:
6
Clam
Clam
Contains more Iron +537.7%
Contains less Sodium -95.9%
Contains more Zinc +146.2%
Contains more Calcium +820%
Contains more Magnesium +28.6%
Contains more Phosphorus +40.2%
Contains more Potassium +318.7%
Contains more Manganese +233.3%
Equal in Copper - 0.688
Equal in Selenium - 64
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Iron +537.7%
Contains less Sodium -95.9%
Contains more Zinc +146.2%
Contains more Calcium +820%
Contains more Magnesium +28.6%
Contains more Phosphorus +40.2%
Contains more Potassium +318.7%
Contains more Manganese +233.3%
Equal in Copper - 0.688
Equal in Selenium - 64

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.
Liver
Liver
8
:
1
Clam
Clam
Contains more Vitamin A +3057.4%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +415.5%
Contains more Vitamin B3 +151.5%
Contains more Vitamin B5 +602.1%
Contains more Vitamin B6 +418.2%
Contains more Folate +462.1%
Contains more Vitamin B12 +429.7%
Equal in Vitamin C - 22.1
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Clam
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%
Contains more Vitamin A +3057.4%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +415.5%
Contains more Vitamin B3 +151.5%
Contains more Vitamin B5 +602.1%
Contains more Vitamin B6 +418.2%
Contains more Folate +462.1%
Contains more Vitamin B12 +429.7%
Equal in Vitamin C - 22.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Clam
Clam
Contains more Fats +125.6%
Contains more Carbs +36.4%
Contains more Other +148.7%
Equal in Protein - 25.55
Equal in Water - 63.64
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Clam
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
Contains more Fats +125.6%
Contains more Carbs +36.4%
Contains more Other +148.7%
Equal in Protein - 25.55
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +266.3%
Contains more Polyunsaturated fat +90.2%
Contains less Saturated Fat -86.7%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +266.3%
Contains more Polyunsaturated fat +90.2%
Contains less Saturated Fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Clam Opinion
Net carbs 3.76g 5.13g Clam
Protein 26.02g 25.55g Liver
Fats 4.4g 1.95g Liver
Carbs 3.76g 5.13g Clam
Calories 165kcal 148kcal Liver
Calcium 10mg 92mg Clam
Iron 17.92mg 2.81mg Liver
Magnesium 14mg 18mg Clam
Phosphorus 241mg 338mg Clam
Potassium 150mg 628mg Clam
Sodium 49mg 1202mg Liver
Zinc 6.72mg 2.73mg Liver
Copper 0.634mg 0.688mg Clam
Manganese 0.3mg 1mg Clam
Selenium 67.5µg 64µg Liver
Vitamin A 17997IU 570IU Liver
Vitamin A RAE 5405µg 171µg Liver
Vitamin C 23.6mg 22.1mg Liver
Vitamin B1 0.258mg 0.15mg Liver
Vitamin B2 2.196mg 0.426mg Liver
Vitamin B3 8.435mg 3.354mg Liver
Vitamin B5 4.774mg 0.68mg Liver
Vitamin B6 0.57mg 0.11mg Liver
Folate 163µg 29µg Liver
Vitamin B12 18.67µg 98.89µg Clam
Tryptophan 0.366mg 0.286mg Liver
Threonine 1.107mg 1.099mg Liver
Isoleucine 1.32mg 1.112mg Liver
Leucine 2.319mg 1.798mg Liver
Lysine 2.007mg 1.909mg Liver
Methionine 0.645mg 0.576mg Liver
Phenylalanine 1.274mg 0.915mg Liver
Valine 1.607mg 1.116mg Liver
Histidine 0.708mg 0.49mg Liver
Cholesterol 355mg 67mg Clam
Saturated Fat 1.41g 0.188g Clam
Omega-3 - DHA 0.03g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0.04g 0.104g Clam
Monounsaturated Fat 0.63g 0.172g Liver
Polyunsaturated fat 1.05g 0.552g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Clam
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
397%
Liver
1063%
Clam
Minerals Daily Need Coverage Score
161%
Liver
129%
Clam

Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1153mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 288mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.222g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.3)
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)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.