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Clam vs. Sea bass — In-Depth Nutrition Comparison

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What are the differences between clam and sea bass?

  • Clam is higher in vitamin B12, copper, manganese, selenium, vitamin B2, vitamin C, iron, and zinc; however, sea bass is richer in vitamin B6.
  • Clam's daily need coverage for vitamin B12 is 3937% more.
  • Sea bass has less sodium.
  • Sea bass has a lower glycemic index (0) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Fish, bass, striped, cooked, dry heat types in this article.

Infographic

Clam vs Sea bass 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +384.2%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +160.2%
Contains more CopperCopper +1620%
Contains more ZincZinc +435.3%
Contains more PhosphorusPhosphorus +33.1%
Contains more ManganeseManganese +5163.2%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +183.3%
Contains less SodiumSodium -92.7%

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%
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +451.6%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +1051.4%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B12Vitamin B12 +2142.4%
Contains more FolateFolate +190%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +214.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more ProteinProtein +12.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +305.4%
Contains more FatsFats +53.3%
Contains more WaterWater +15.3%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +391.9%
Contains more Poly. FatPolyunsaturated fat +82.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Sea bass DV% diff.
Vitamin B12 98.89µg 4.41µg 3937%
Copper 0.688mg 0.04mg 72%
Sodium 1202mg 88mg 48%
Manganese 1mg 0.019mg 43%
Selenium 64µg 46.8µg 31%
Vitamin B2 0.426mg 0.037mg 30%
Vitamin C 22.1mg 0mg 25%
Iron 2.81mg 1.08mg 22%
Zinc 2.73mg 0.51mg 20%
Vitamin B6 0.11mg 0.346mg 18%
Vitamin A 171µg 31µg 16%
Phosphorus 338mg 254mg 12%
Cholesterol 67mg 103mg 12%
Potassium 628mg 328mg 9%
Magnesium 18mg 51mg 8%
Calcium 92mg 19mg 7%
Protein 25.55g 22.73g 6%
Folate 29µg 10µg 5%
Vitamin B3 3.354mg 2.558mg 5%
Vitamin B5 0.68mg 0.865mg 4%
Vitamin B1 0.15mg 0.115mg 3%
Polyunsaturated fat 0.552g 1.005g 3%
Monounsaturated fat 0.172g 0.846g 2%
Carbs 5.13g 0g 2%
Fats 1.95g 2.99g 2%
Saturated fat 0.188g 0.65g 2%
Calories 148kcal 124kcal 1%
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.255mg 0%
Threonine 1.099mg 0.997mg 0%
Isoleucine 1.112mg 1.047mg 0%
Leucine 1.798mg 1.848mg 0%
Lysine 1.909mg 2.088mg 0%
Methionine 0.576mg 0.673mg 0%
Phenylalanine 0.915mg 0.887mg 0%
Valine 1.116mg 1.171mg 0%
Histidine 0.49mg 0.669mg 0%
Omega-3 - EPA 0.138g 0.217g N/A
Omega-3 - DHA 0.146g 0.75g N/A
Omega-3 - DPA 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Sea bass
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
983%
Clam
60%
Sea bass
Minerals Daily Need Coverage Score
129%
Clam
52%
Sea bass

Comparison summary

Which food contains less Sodium?
Sea bass
Sea bass contains less Sodium (difference - 1114mg)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.462g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.