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Clam vs Rainbow trout - In-Depth Nutrition Comparison

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How are Clam and Rainbow trout different?

  • Clam is higher in Vitamin B12, Selenium, Copper, Manganese, Iron, Vitamin B2, Vitamin C, and Zinc, however Rainbow trout is richer in Vitamin B5.
  • Daily need coverage for Vitamin B12 from Clam is 3941% higher.
  • Clam contains 91 times more Manganese than Rainbow trout. While Clam contains 1mg of Manganese, Rainbow trout contains only 0.011mg.
  • Rainbow trout has less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Clam vs Rainbow trout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +268%
Contains more Iron +806.5%
Contains more Phosphorus +49.6%
Contains more Potassium +66.6%
Contains more Zinc +506.7%
Contains more Copper +1395.7%
Contains more Magnesium +38.9%
Contains less Sodium -95.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +268%
Contains more Iron +806.5%
Contains more Phosphorus +49.6%
Contains more Potassium +66.6%
Contains more Zinc +506.7%
Contains more Copper +1395.7%
Contains more Magnesium +38.9%
Contains less Sodium -95.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
6
:
Contains more Vitamin A +103.6%
Contains more Vitamin C +662.1%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +373.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +2199.8%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +145.1%
Contains more Vitamin B6 +209.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin A +103.6%
Contains more Vitamin C +662.1%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +373.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +2199.8%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +145.1%
Contains more Vitamin B6 +209.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Rainbow trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Rainbow trout Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 19.94g Clam
Fats 1.95g 6.18g Rainbow trout
Carbs 5.13g 0g Clam
Calories 148kcal 141kcal Clam
Starch g g
Fructose g g
Sugar g 0g Clam
Fiber 0g 0g
Calcium 92mg 25mg Clam
Iron 2.81mg 0.31mg Clam
Magnesium 18mg 25mg Rainbow trout
Phosphorus 338mg 226mg Clam
Potassium 628mg 377mg Clam
Sodium 1202mg 51mg Rainbow trout
Zinc 2.73mg 0.45mg Clam
Copper 0.688mg 0.046mg Clam
Vitamin A 570IU 280IU Clam
Vitamin E mg 2.34mg Rainbow trout
Vitamin D IU 635IU Rainbow trout
Vitamin D µg 15.9µg Rainbow trout
Vitamin C 22.1mg 2.9mg Clam
Vitamin B1 0.15mg 0.12mg Clam
Vitamin B2 0.426mg 0.09mg Clam
Vitamin B3 3.354mg 5.567mg Rainbow trout
Vitamin B5 0.68mg 1.667mg Rainbow trout
Vitamin B6 0.11mg 0.34mg Rainbow trout
Folate 29µg 11µg Clam
Vitamin B12 98.89µg 4.3µg Clam
Vitamin K µg 0.1µg Rainbow trout
Tryptophan 0.286mg 0.234mg Clam
Threonine 1.099mg 0.915mg Clam
Isoleucine 1.112mg 0.962mg Clam
Leucine 1.798mg 1.696mg Clam
Lysine 1.909mg 1.916mg Rainbow trout
Methionine 0.576mg 0.618mg Rainbow trout
Phenylalanine 0.915mg 0.815mg Clam
Valine 1.116mg 1.075mg Clam
Histidine 0.49mg 0.614mg Rainbow trout
Cholesterol 67mg 59mg Rainbow trout
Trans Fat g 0.047g Clam
Saturated Fat 0.188g 1.383g Clam
Monounsaturated Fat 0.172g 1.979g Rainbow trout
Polyunsaturated fat 0.552g 1.507g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1063
Clam
119
Rainbow trout
Mineral Summary Score
101
Clam
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
153%
Clam
120%
Rainbow trout
Carbohydrates
5%
Clam
0%
Rainbow trout
Fats
9%
Clam
29%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1151mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 8mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.195g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.