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Swordfish vs Clam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 1105mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 11mg)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.723g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Swordfish Clam
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Swordfish 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
75
Swordfish
440
Clam
Mineral Summary Score
26
Swordfish
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 +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%
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%

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
:
6
Clam
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%
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%

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
141%
Swordfish
153%
Clam
Carbohydrates
0%
Swordfish
5%
Clam
Fats
37%
Swordfish
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 Swordfish Clam Opinion
Calories 172 148 Swordfish
Protein 23.45 25.55 Clam
Fats 7.93 1.95 Swordfish
Vitamin C 0 22.1 Clam
Carbs 0 5.13 Clam
Cholesterol 78 67 Clam
Vitamin D 666 Swordfish
Iron 0.45 2.81 Clam
Calcium 6 92 Clam
Potassium 499 628 Clam
Magnesium 35 18 Swordfish
Sugars 0 Swordfish
Fiber 0 0
Copper 0.046 0.688 Clam
Zinc 0.78 2.73 Clam
Starch
Phosphorus 304 338 Clam
Sodium 97 1202 Swordfish
Vitamin A 129 570 Clam
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.089 0.15 Clam
Vitamin B2 0.063 0.426 Clam
Vitamin B3 9.254 3.354 Swordfish
Vitamin B5 0.417 0.68 Clam
Vitamin B6 0.615 0.11 Swordfish
Vitamin B12 1.62 98.89 Clam
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Clam
Saturated Fat 1.911 0.188 Clam
Monounsaturated Fat 3.544 0.172 Swordfish
Polyunsaturated fat 1.368 0.552 Swordfish
Tryptophan 0.265 0.286 Clam
Threonine 1.035 1.099 Clam
Isoleucine 1.088 1.112 Clam
Leucine 1.919 1.798 Swordfish
Lysine 2.168 1.909 Swordfish
Methionine 0.699 0.576 Swordfish
Phenylalanine 0.922 0.915 Swordfish
Valine 1.216 1.116 Swordfish
Histidine 0.695 0.49 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.