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  6. Clam vs. Catfish

Clam vs. Catfish — In-Depth Nutrition Comparison

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The main differences between Clam and Catfish

  • Clam is richer than Catfish in Vitamin B12, Selenium, Copper, Manganese, Iron, Vitamin B2, Vitamin C, Zinc, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Clam is 4005% higher.
  • Catfish contains less Sodium.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Fish, catfish, channel, farmed, cooked, dry heat.

Infographic

Clam vs Catfish 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.
Clam
Clam
8
:
2
Catfish
Catfish
Contains more Calcium +922.2%
Contains more Iron +903.6%
Contains more Phosphorus +36.8%
Contains more Potassium +71.6%
Contains more Zinc +370.7%
Contains more Copper +1664.1%
Contains more Manganese +5455.6%
Contains more Selenium +546.5%
Contains more Magnesium +27.8%
Contains less Sodium -90.1%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Catfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 17% 106% 33% 16% 16% 14% 3% 54%
Contains more Calcium +922.2%
Contains more Iron +903.6%
Contains more Phosphorus +36.8%
Contains more Potassium +71.6%
Contains more Zinc +370.7%
Contains more Copper +1664.1%
Contains more Manganese +5455.6%
Contains more Selenium +546.5%
Contains more Magnesium +27.8%
Contains less Sodium -90.1%

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.
Clam
Clam
7
:
5
Catfish
Catfish
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +525%
Contains more Vitamin B2 +326%
Contains more Vitamin B3 +31.6%
Contains more Folate +141.7%
Contains more Vitamin B12 +3457.2%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +60.9%
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%
Catfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 9% 0% 6% 24% 48% 49% 41% 9% 348% 7%
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +525%
Contains more Vitamin B2 +326%
Contains more Vitamin B3 +31.6%
Contains more Folate +141.7%
Contains more Vitamin B12 +3457.2%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +60.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Catfish
Catfish
Contains more Protein +38.6%
Contains more Carbs +∞%
Contains more Fats +268.7%
Contains more Water +17.3%
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
Catfish
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more Protein +38.6%
Contains more Carbs +∞%
Contains more Fats +268.7%
Contains more Water +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Catfish
Catfish
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +1711%
Contains more Polyunsaturated fat +145.3%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Catfish
26% 51% 22%
Saturated Fat: 1.586 g
Monounsaturated Fat: 3.115 g
Polyunsaturated fat: 1.354 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +1711%
Contains more Polyunsaturated fat +145.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Catfish Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 18.44g Clam
Fats 1.95g 7.19g Catfish
Carbs 5.13g 0g Clam
Calories 148kcal 144kcal Clam
Calcium 92mg 9mg Clam
Iron 2.81mg 0.28mg Clam
Magnesium 18mg 23mg Catfish
Phosphorus 338mg 247mg Clam
Potassium 628mg 366mg Clam
Sodium 1202mg 119mg Catfish
Zinc 2.73mg 0.58mg Clam
Copper 0.688mg 0.039mg Clam
Manganese 1mg 0.018mg Clam
Selenium 64µg 9.9µg Clam
Vitamin A 570IU 2IU Clam
Vitamin A RAE 171µg 1µg Clam
Vitamin E 0.97mg Catfish
Vitamin D 10IU Catfish
Vitamin D 0.3µg Catfish
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.024mg Clam
Vitamin B2 0.426mg 0.1mg Clam
Vitamin B3 3.354mg 2.548mg Clam
Vitamin B5 0.68mg 0.811mg Catfish
Vitamin B6 0.11mg 0.177mg Catfish
Folate 29µg 12µg Clam
Vitamin B12 98.89µg 2.78µg Clam
Vitamin K 2.5µg Catfish
Tryptophan 0.286mg 0.22mg Clam
Threonine 1.099mg 0.833mg Clam
Isoleucine 1.112mg 0.82mg Clam
Leucine 1.798mg 1.396mg Clam
Lysine 1.909mg 1.677mg Clam
Methionine 0.576mg 0.539mg Clam
Phenylalanine 0.915mg 0.735mg Clam
Valine 1.116mg 0.894mg Clam
Histidine 0.49mg 0.404mg Clam
Cholesterol 67mg 66mg Catfish
Trans Fat 0.063g Clam
Saturated Fat 0.188g 1.586g Clam
Omega-3 - DHA 0.146g 0.069g Clam
Omega-3 - EPA 0.138g 0.02g Clam
Omega-3 - DPA 0.104g 0.018g Clam
Monounsaturated Fat 0.172g 3.115g Catfish
Polyunsaturated fat 0.552g 1.354g Catfish
Omega-6 - Eicosadienoic acid 0.049g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Catfish
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
1063%
Clam
46%
Catfish
Minerals Daily Need Coverage Score
129%
Clam
27%
Catfish

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.398g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Catfish
Catfish contains less Sodium (difference - 1083mg)
Which food is lower in Cholesterol?
Catfish
Catfish is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Catfish
Catfish is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.