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  6. Clam vs. Fish oil

Clam vs. Fish oil — In-Depth Nutrition Comparison

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Summary of differences between Clam and Fish oil

  • Fish oil has less Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Iron, and Vitamin B2 than Clam.
  • Clam covers your daily need of Vitamin B12 4120% more than Fish oil.
  • Fish oil has less Sodium.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Fish oil, sardine.

Infographic

Clam vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
9
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +5028.2%
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
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +5028.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +19575%
Contains more Polyunsaturated fat +5673%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +19575%
Contains more Polyunsaturated fat +5673%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Fish oil
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 Fish oil Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 0g Clam
Fats 1.95g 100g Fish oil
Carbs 5.13g 0g Clam
Calories 148kcal 902kcal Fish oil
Calcium 92mg 0mg Clam
Iron 2.81mg 0mg Clam
Magnesium 18mg 0mg Clam
Phosphorus 338mg 0mg Clam
Potassium 628mg 0mg Clam
Sodium 1202mg 0mg Fish oil
Zinc 2.73mg 0mg Clam
Copper 0.688mg 0mg Clam
Manganese 1mg 0mg Clam
Selenium 64µg 0µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin D 332IU Fish oil
Vitamin D 8.3µg Fish oil
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0mg Clam
Vitamin B2 0.426mg 0mg Clam
Vitamin B3 3.354mg 0mg Clam
Vitamin B5 0.68mg 0mg Clam
Vitamin B6 0.11mg 0mg Clam
Folate 29µg 0µg Clam
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg Clam
Threonine 1.099mg Clam
Isoleucine 1.112mg Clam
Leucine 1.798mg Clam
Lysine 1.909mg Clam
Methionine 0.576mg Clam
Phenylalanine 0.915mg Clam
Valine 1.116mg Clam
Histidine 0.49mg Clam
Cholesterol 67mg 710mg Clam
Saturated Fat 0.188g 29.892g Clam
Omega-3 - DHA 0.146g 10.656g Fish oil
Omega-3 - EPA 0.138g 10.137g Fish oil
Omega-3 - DPA 0.104g 1.973g Fish oil
Monounsaturated Fat 0.172g 33.841g Fish oil
Polyunsaturated fat 0.552g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Fish oil
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
21%
Fish oil
Minerals Daily Need Coverage Score
129%
Clam
0%
Fish oil

Comparison summary

Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 1202mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 643mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 29.704g)
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.