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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.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of croaker is 0.

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
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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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +84.7%
Contains more IronIron +226.7%
Contains more CopperCopper +958.5%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +55.8%
Contains more ManganeseManganese +1150%
Contains more SeleniumSelenium +64.9%
Contains more MagnesiumMagnesium +133.3%
Contains less SodiumSodium -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
5
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%
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 0% 7.7% 0% 0% 23% 30% 81% 44% 60% 263% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +643.5%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +227.7%
Contains more Vitamin B12Vitamin B12 +4609%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more FolateFolate +17.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.74mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Croaker DV% diff.
Vitamin B12 98.89µg 2.1µg 4033%
Copper 0.688mg 0.065mg 69%
Selenium 64µg 38.8µg 46%
Manganese 1mg 0.08mg 40%
Sodium 1202mg 348mg 37%
Vitamin C 22.1mg 0mg 25%
Iron 2.81mg 0.86mg 24%
Vitamin B2 0.426mg 0.13mg 23%
Zinc 2.73mg 0.52mg 20%
Phosphorus 338mg 217mg 17%
Vitamin A 171µg 23µg 16%
Polyunsaturated fat 0.552g 2.917g 16%
Fats 1.95g 12.67g 16%
Protein 25.55g 18.2g 15%
Saturated fat 0.188g 3.476g 15%
Monounsaturated fat 0.172g 5.32g 13%
Vitamin B6 0.11mg 0.26mg 12%
Potassium 628mg 340mg 8%
Calcium 92mg 32mg 6%
Magnesium 18mg 42mg 6%
Cholesterol 67mg 84mg 6%
Vitamin B3 3.354mg 4.3mg 6%
Vitamin B1 0.15mg 0.09mg 5%
Calories 148kcal 221kcal 4%
Fiber 0g 0.4g 2%
Vitamin B5 0.68mg 0.74mg 1%
Folate 29µg 34µg 1%
Carbs 5.13g 7.54g 1%
Net carbs 5.13g 7.14g N/A
Tryptophan 0.286mg 0.208mg 0%
Threonine 1.099mg 0.788mg 0%
Isoleucine 1.112mg 0.847mg 0%
Leucine 1.798mg 1.48mg 0%
Lysine 1.909mg 1.571mg 0%
Methionine 0.576mg 0.525mg 0%
Phenylalanine 0.915mg 0.742mg 0%
Valine 1.116mg 0.947mg 0%
Histidine 0.49mg 0.525mg 0%
Omega-3 - EPA 0.138g 0.113g N/A
Omega-3 - DHA 0.146g 0.089g N/A
Omega-3 - DPA 0.104g 0.079g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
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
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 ProteinProtein +40.4%
Contains more OtherOther +103.8%
Contains more FatsFats +549.7%
Contains more CarbsCarbs +47%
~equal in Water ~59.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +2993%
Contains more Poly. FatPolyunsaturated fat +428.4%

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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. 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.