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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 for 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.
  • Cod has a lower glycemic index than clam.

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

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
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 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +52.1%
Contains more IronIron +639.5%
Contains more CopperCopper +2357.1%
Contains more ZincZinc +506.7%
Contains more PhosphorusPhosphorus +66.5%
Contains more ManganeseManganese +6566.7%
Contains more SeleniumSelenium +93.4%
Contains more MagnesiumMagnesium +77.8%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +2110%
Contains more Vitamin AVitamin A +1325%
Contains more Vitamin B1Vitamin B1 +97.4%
Contains more Vitamin B2Vitamin B2 +555.4%
Contains more Vitamin B3Vitamin B3 +62.6%
Contains more Vitamin B12Vitamin B12 +10767%
Contains more FolateFolate +314.3%
Contains more Vitamin B5Vitamin B5 +22400%
Contains more Vitamin B6Vitamin B6 +122.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +43.5%
Contains more FatsFats +191%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1143.3%
Contains more WaterWater +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +83%
Contains more Poly. FatPolyunsaturated fat +139%
Contains less Sat. FatSaturated fat -30.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Cod
Lower in Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 98.89µg 0.91µg 4083%
Vitamin B5 0.68mg 153mg 3046%
Copper 0.688mg 0.028mg 73%
Selenium 64µg 33.1µg 56%
Sodium 1202mg 54mg 50%
Manganese 1mg 0.015mg 43%
Iron 2.81mg 0.38mg 30%
Vitamin B2 0.426mg 0.065mg 28%
Vitamin C 22.1mg 1mg 23%
Zinc 2.73mg 0.45mg 21%
Phosphorus 338mg 203mg 19%
Vitamin A 171µg 12µg 18%
Protein 25.55g 17.81g 15%
Choline 65.2mg 12%
Vitamin B6 0.11mg 0.245mg 10%
Calcium 92mg 16mg 8%
Cholesterol 67mg 43mg 8%
Vitamin B3 3.354mg 2.063mg 8%
Potassium 628mg 413mg 6%
Folate 29µg 7µg 6%
Vitamin B1 0.15mg 0.076mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Vitamin E 0.64mg 4%
Calories 148kcal 82kcal 3%
Magnesium 18mg 32mg 3%
Carbs 5.13g 0g 2%
Fats 1.95g 0.67g 2%
Polyunsaturated fat 0.552g 0.231g 2%
Net carbs 5.13g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.188g 0.131g 0%
Monounsaturated fat 0.172g 0.094g 0%
Tryptophan 0.286mg 0.199mg 0%
Threonine 1.099mg 0.781mg 0%
Isoleucine 1.112mg 0.821mg 0%
Leucine 1.798mg 1.447mg 0%
Lysine 1.909mg 1.635mg 0%
Methionine 0.576mg 0.527mg 0%
Phenylalanine 0.915mg 0.695mg 0%
Valine 1.116mg 0.917mg 0%
Histidine 0.49mg 0.524mg 0%
Omega-3 - EPA 0.138g 0.064g N/A
Omega-3 - DHA 0.146g 0.12g N/A
Omega-3 - DPA 0.104g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
983%
Clam
731%
Cod
Minerals Daily Need Coverage Score
129%
Clam
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1148mg)
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

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/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.