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Clam vs Cod - In-Depth Nutrition Comparison

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The main differences between Clam and Cod

  • Clam is richer in Vitamin B12, Copper, Selenium, Manganese, Iron, Vitamin B2, Vitamin C, and Zinc, yet Cod is richer in Vitamin B5.
  • Daily need coverage for Vitamin B12 from Clam is 4083% higher.
  • Clam contains 67 times more Manganese than Cod. Clam contains 1mg of Manganese, while Cod contains 0.015mg.
  • Cod contains less Sodium.

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

Infographic

Clam vs Cod infographic
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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
Clam
6
:
2
Cod
Contains more Calcium +475%
Contains more Iron +639.5%
Contains more Phosphorus +66.5%
Contains more Potassium +52.1%
Contains more Zinc +506.7%
Contains more Copper +2357.1%
Contains more Magnesium +77.8%
Contains less Sodium -95.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +475%
Contains more Iron +639.5%
Contains more Phosphorus +66.5%
Contains more Potassium +52.1%
Contains more Zinc +506.7%
Contains more Copper +2357.1%
Contains more Magnesium +77.8%
Contains less Sodium -95.5%

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
Clam
7
:
5
Cod
Contains more Vitamin A +1325%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +555.4%
Contains more Vitamin B3 +62.6%
Contains more Folate +314.3%
Contains more Vitamin B12 +10767%
Contains more Vitamin B5 +22400%
Contains more Vitamin B6 +122.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +1325%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +555.4%
Contains more Vitamin B3 +62.6%
Contains more Folate +314.3%
Contains more Vitamin B12 +10767%
Contains more Vitamin B5 +22400%
Contains more Vitamin B6 +122.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Cod
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Cod Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 17.81g Clam
Fats 1.95g 0.67g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 82kcal Clam
Starch g g
Fructose g g
Sugar g 0g Clam
Fiber 0g 0g
Calcium 92mg 16mg Clam
Iron 2.81mg 0.38mg Clam
Magnesium 18mg 32mg Cod
Phosphorus 338mg 203mg Clam
Potassium 628mg 413mg Clam
Sodium 1202mg 54mg Cod
Zinc 2.73mg 0.45mg Clam
Copper 0.688mg 0.028mg Clam
Vitamin A 570IU 40IU Clam
Vitamin E mg 0.64mg Cod
Vitamin D IU 36IU Cod
Vitamin D µg 0.9µg Cod
Vitamin C 22.1mg 1mg Clam
Vitamin B1 0.15mg 0.076mg Clam
Vitamin B2 0.426mg 0.065mg Clam
Vitamin B3 3.354mg 2.063mg Clam
Vitamin B5 0.68mg 153mg Cod
Vitamin B6 0.11mg 0.245mg Cod
Folate 29µg 7µg Clam
Vitamin B12 98.89µg 0.91µg Clam
Vitamin K µg 0.1µg Cod
Tryptophan 0.286mg 0.199mg Clam
Threonine 1.099mg 0.781mg Clam
Isoleucine 1.112mg 0.821mg Clam
Leucine 1.798mg 1.447mg Clam
Lysine 1.909mg 1.635mg Clam
Methionine 0.576mg 0.527mg Clam
Phenylalanine 0.915mg 0.695mg Clam
Valine 1.116mg 0.917mg Clam
Histidine 0.49mg 0.524mg Cod
Cholesterol 67mg 43mg Cod
Trans Fat g g
Saturated Fat 0.188g 0.131g Cod
Monounsaturated Fat 0.172g 0.094g Clam
Polyunsaturated fat 0.552g 0.231g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1063
Clam
790
Cod
Mineral Summary Score
101
Clam
24
Cod

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 food.
Protein
153%
Clam
107%
Cod
Carbohydrates
5%
Clam
0%
Cod
Fats
9%
Clam
3%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1148mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/171955/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.