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  6. Clam vs. Croaker

Clam vs. Croaker — In-Depth Nutrition Comparison

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Significant differences between Clam and Croaker

  • The amount of Vitamin B12, Copper, Selenium, Manganese, Vitamin C, Iron, Vitamin B2, Zinc, and Phosphorus in Clam is higher than in Croaker.
  • Clam covers your daily Vitamin B12 needs 4033% more than Croaker.
  • Croaker contains less Sodium.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Clam vs Croaker 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
Croaker
Croaker
Contains more Calcium +187.5%
Contains more Iron +226.7%
Contains more Phosphorus +55.8%
Contains more Potassium +84.7%
Contains more Zinc +425%
Contains more Copper +958.5%
Contains more Manganese +1150%
Contains more Selenium +64.9%
Contains more Magnesium +133.3%
Contains less Sodium -71%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +187.5%
Contains more Iron +226.7%
Contains more Phosphorus +55.8%
Contains more Potassium +84.7%
Contains more Zinc +425%
Contains more Copper +958.5%
Contains more Manganese +1150%
Contains more Selenium +64.9%
Contains more Magnesium +133.3%
Contains less Sodium -71%

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
5
:
4
Croaker
Croaker
Contains more Vitamin A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +227.7%
Contains more Vitamin B12 +4609%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +136.4%
Contains more Folate +17.2%
Equal in Vitamin B5 - 0.74
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%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +227.7%
Contains more Vitamin B12 +4609%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +136.4%
Contains more Folate +17.2%
Equal in Vitamin B5 - 0.74

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Croaker
Croaker
Contains more Protein +40.4%
Contains more Other +103.8%
Contains more Fats +549.7%
Contains more Carbs +47%
Equal in Water - 59.76
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
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +40.4%
Contains more Other +103.8%
Contains more Fats +549.7%
Contains more Carbs +47%
Equal in Water - 59.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Croaker
Croaker
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +2993%
Contains more Polyunsaturated fat +428.4%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +2993%
Contains more Polyunsaturated fat +428.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Croaker Opinion
Net carbs 5.13g 7.14g Croaker
Protein 25.55g 18.2g Clam
Fats 1.95g 12.67g Croaker
Carbs 5.13g 7.54g Croaker
Calories 148kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 92mg 32mg Clam
Iron 2.81mg 0.86mg Clam
Magnesium 18mg 42mg Croaker
Phosphorus 338mg 217mg Clam
Potassium 628mg 340mg Clam
Sodium 1202mg 348mg Croaker
Zinc 2.73mg 0.52mg Clam
Copper 0.688mg 0.065mg Clam
Manganese 1mg 0.08mg Clam
Selenium 64µg 38.8µg Clam
Vitamin A 570IU 75IU Clam
Vitamin A RAE 171µg 23µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.09mg Clam
Vitamin B2 0.426mg 0.13mg Clam
Vitamin B3 3.354mg 4.3mg Croaker
Vitamin B5 0.68mg 0.74mg Croaker
Vitamin B6 0.11mg 0.26mg Croaker
Folate 29µg 34µg Croaker
Vitamin B12 98.89µg 2.1µg Clam
Tryptophan 0.286mg 0.208mg Clam
Threonine 1.099mg 0.788mg Clam
Isoleucine 1.112mg 0.847mg Clam
Leucine 1.798mg 1.48mg Clam
Lysine 1.909mg 1.571mg Clam
Methionine 0.576mg 0.525mg Clam
Phenylalanine 0.915mg 0.742mg Clam
Valine 1.116mg 0.947mg Clam
Histidine 0.49mg 0.525mg Croaker
Cholesterol 67mg 84mg Clam
Saturated Fat 0.188g 3.476g Clam
Omega-3 - DHA 0.146g 0.089g Clam
Omega-3 - EPA 0.138g 0.113g Clam
Omega-3 - DPA 0.104g 0.079g Clam
Monounsaturated Fat 0.172g 5.32g Croaker
Polyunsaturated fat 0.552g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Croaker
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
44%
Croaker
Minerals Daily Need Coverage Score
129%
Clam
50%
Croaker

Comparison summary

Which food contains less Sodium?
Croaker
Croaker contains less Sodium (difference - 854mg)
Which food is lower in glycemic index?
Croaker
Croaker is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.288g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.