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Clam vs. Cod — In-Depth Nutrition Comparison

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A recap on the differences between clam and cod

  • Clam is higher than cod in vitamin B12, copper, selenium, manganese, iron, phosphorus, vitamin B2, vitamin C, and zinc.
  • Clam covers your daily vitamin B12 needs 4077% more than cod.
  • Clam contains 50 times more manganese than cod. While clam contains 1mg of manganese, cod contains only 0.02mg.
  • The amount of sodium in cod is lower.
  • The glycemic index of cod is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Clam vs Cod 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
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%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +157.4%
Contains more IronIron +473.5%
Contains more CopperCopper +1811.1%
Contains more ZincZinc +370.7%
Contains more PhosphorusPhosphorus +144.9%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +70.2%
Contains more MagnesiumMagnesium +133.3%
Contains less SodiumSodium -93.5%

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Cod
Cod
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Contains more Vitamin CVitamin C +2110%
Contains more Vitamin AVitamin A +1121.4%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +439.2%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +277.8%
Contains more Vitamin B12Vitamin B12 +9318.1%
Contains more FolateFolate +262.5%
Contains more Vitamin B6Vitamin B6 +157.3%

All nutrients comparison - raw data values

Nutrient Clam Cod DV% diff.
Vitamin B12 98.89µg 1.05µg 4077%
Copper 0.688mg 0.036mg 72%
Sodium 1202mg 78mg 49%
Selenium 64µg 37.6µg 48%
Manganese 1mg 0.02mg 43%
Iron 2.81mg 0.49mg 29%
Phosphorus 338mg 138mg 29%
Vitamin B2 0.426mg 0.079mg 27%
Vitamin C 22.1mg 1mg 23%
Zinc 2.73mg 0.58mg 20%
Vitamin A 171µg 14µg 17%
Choline 83.7mg 15%
Vitamin B6 0.11mg 0.283mg 13%
Potassium 628mg 244mg 11%
Vitamin B5 0.68mg 0.18mg 10%
Calcium 92mg 14mg 8%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Magnesium 18mg 42mg 6%
Protein 25.55g 22.83g 5%
Vitamin E 0.81mg 5%
Vitamin B1 0.15mg 0.088mg 5%
Vitamin B3 3.354mg 2.513mg 5%
Folate 29µg 8µg 5%
Cholesterol 67mg 55mg 4%
Calories 148kcal 105kcal 2%
Fats 1.95g 0.86g 2%
Carbs 5.13g 0g 2%
Polyunsaturated fat 0.552g 0.292g 2%
Protein per 100 calories 17g 22g N/A
Calories per 10 g protein 58kcal 46kcal N/A
Weight per 100 calories 68g 95g N/A
Net carbs 5.13g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.188g 0.168g 0%
Monounsaturated fat 0.172g 0.124g 0%
Tryptophan 0.286mg 0.256mg 0%
Threonine 1.099mg 1.001mg 0%
Isoleucine 1.112mg 1.052mg 0%
Leucine 1.798mg 1.856mg 0%
Lysine 1.909mg 2.097mg 0%
Methionine 0.576mg 0.676mg 0%
Phenylalanine 0.915mg 0.891mg 0%
Valine 1.116mg 1.176mg 0%
Histidine 0.49mg 0.672mg 0%
Omega-3 - EPA 0.138g 0.004g N/A
Omega-3 - DHA 0.146g 0.154g N/A
Omega-3 - DPA 0.104g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more ProteinProtein +11.9%
Contains more FatsFats +126.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +856.4%
Contains more WaterWater +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +38.7%
Contains more Poly. FatPolyunsaturated fat +89%
Contains less Sat. FatSaturated fat -10.6%

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.