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Alaska pollock vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between Alaska pollock and Clam?

  • Alaska pollock is richer in Vitamin B6, while Clam is higher in Vitamin B12, Copper, Manganese, Selenium, Iron, Vitamin C, Zinc, and Vitamin A RAE.
  • Clam's daily need coverage for Vitamin B12 is 3968% higher.
  • Clam has 3 times less Vitamin B6 than Alaska pollock. Alaska pollock has 0.329mg of Vitamin B6, while Clam has 0.11mg.
  • Alaska pollock is lower in Sodium.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Alaska pollock 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +350%
Contains less SodiumSodium -65.1%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +46%
Contains more IronIron +401.8%
Contains more CopperCopper +1046.7%
Contains more ZincZinc +378.9%
Contains more PhosphorusPhosphorus +26.6%
Contains more ManganeseManganese +5455.6%
Contains more SeleniumSelenium +45.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B6Vitamin B6 +199.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1017.6%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +91%
Contains more Vitamin B5Vitamin B5 +57.4%
Contains more Vitamin B12Vitamin B12 +2601.9%
Contains more FolateFolate +866.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Clam
4
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 WaterWater +15.7%
Contains more FatsFats +65.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +120.7%
~equal in Protein ~25.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Clam
1
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated Fat -15.4%
Contains more Mono. FatMonounsaturated Fat +28.4%
~equal in Polyunsaturated fat ~0.552g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Clam Opinion
Calories 111kcal 148kcal Clam
Protein 23.48g 25.55g Clam
Fats 1.18g 1.95g Clam
Vitamin C 0mg 22.1mg Clam
Net carbs 0g 5.13g Clam
Carbs 0g 5.13g Clam
Cholesterol 86mg 67mg Clam
Vitamin D 51IU Alaska pollock
Magnesium 81mg 18mg Alaska pollock
Calcium 72mg 92mg Clam
Potassium 430mg 628mg Clam
Iron 0.56mg 2.81mg Clam
Copper 0.06mg 0.688mg Clam
Zinc 0.57mg 2.73mg Clam
Phosphorus 267mg 338mg Clam
Sodium 419mg 1202mg Alaska pollock
Vitamin A 51IU 570IU Clam
Vitamin A RAE 17µg 171µg Clam
Vitamin E 0.28mg Alaska pollock
Vitamin D 1.3µg Alaska pollock
Manganese 0.018mg 1mg Clam
Selenium 44.1µg 64µg Clam
Vitamin B1 0.054mg 0.15mg Clam
Vitamin B2 0.223mg 0.426mg Clam
Vitamin B3 3.949mg 3.354mg Alaska pollock
Vitamin B5 0.432mg 0.68mg Clam
Vitamin B6 0.329mg 0.11mg Alaska pollock
Vitamin B12 3.66µg 98.89µg Clam
Vitamin K 0.1µg Alaska pollock
Folate 3µg 29µg Clam
Choline 91.6mg Alaska pollock
Saturated Fat 0.159g 0.188g Alaska pollock
Monounsaturated Fat 0.134g 0.172g Clam
Polyunsaturated fat 0.583g 0.552g Alaska pollock
Tryptophan 0.263mg 0.286mg Clam
Threonine 1.029mg 1.099mg Clam
Isoleucine 1.082mg 1.112mg Clam
Leucine 1.908mg 1.798mg Alaska pollock
Lysine 2.157mg 1.909mg Alaska pollock
Methionine 0.696mg 0.576mg Alaska pollock
Phenylalanine 0.917mg 0.915mg Alaska pollock
Valine 1.21mg 1.116mg Alaska pollock
Histidine 0.691mg 0.49mg Alaska pollock
Omega-3 - EPA 0.086g 0.138g Clam
Omega-3 - DHA 0.423g 0.146g Alaska pollock
Omega-3 - DPA 0.027g 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
61%
Alaska pollock
981%
Clam
Minerals Daily Need Coverage Score
59%
Alaska pollock
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 783mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.