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  6. Clam vs. Rainbow trout

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 for 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.
  • Rainbow trout has a lower glycemic index (0) than clam (27).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +268%
Contains more PotassiumPotassium +66.6%
Contains more IronIron +806.5%
Contains more CopperCopper +1395.7%
Contains more ZincZinc +506.7%
Contains more PhosphorusPhosphorus +49.6%
Contains more ManganeseManganese +8990.9%
Contains more SeleniumSelenium +171.2%
Contains more MagnesiumMagnesium +38.9%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
6
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +662.1%
Contains more Vitamin AVitamin A +103.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B12Vitamin B12 +2199.8%
Contains more FolateFolate +163.6%
Contains more Vitamin B3Vitamin B3 +66%
Contains more Vitamin B5Vitamin B5 +145.1%
Contains more Vitamin B6Vitamin B6 +209.1%

All nutrients comparison - raw data values

Nutrient Clam Rainbow trout DV% diff.
Vitamin B12 98.89µg 4.3µg 3941%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 64µg 23.6µg 73%
Copper 0.688mg 0.046mg 71%
Sodium 1202mg 51mg 50%
Manganese 1mg 0.011mg 43%
Iron 2.81mg 0.31mg 31%
Vitamin B2 0.426mg 0.09mg 26%
Vitamin C 22.1mg 2.9mg 21%
Zinc 2.73mg 0.45mg 21%
Vitamin B5 0.68mg 1.667mg 20%
Vitamin B6 0.11mg 0.34mg 18%
Phosphorus 338mg 226mg 16%
Vitamin E 2.34mg 16%
Vitamin B3 3.354mg 5.567mg 14%
Choline 65mg 12%
Protein 25.55g 19.94g 11%
Vitamin A 171µg 84µg 10%
Potassium 628mg 377mg 7%
Calcium 92mg 25mg 7%
Fats 1.95g 6.18g 7%
Polyunsaturated fat 0.552g 1.507g 6%
Monounsaturated fat 0.172g 1.979g 5%
Folate 29µg 11µg 5%
Saturated fat 0.188g 1.383g 5%
Vitamin B1 0.15mg 0.12mg 3%
Cholesterol 67mg 59mg 3%
Carbs 5.13g 0g 2%
Magnesium 18mg 25mg 2%
Calories 148kcal 141kcal 0%
Net carbs 5.13g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.286mg 0.234mg 0%
Threonine 1.099mg 0.915mg 0%
Isoleucine 1.112mg 0.962mg 0%
Leucine 1.798mg 1.696mg 0%
Lysine 1.909mg 1.916mg 0%
Methionine 0.576mg 0.618mg 0%
Phenylalanine 0.915mg 0.815mg 0%
Valine 1.116mg 1.075mg 0%
Histidine 0.49mg 0.614mg 0%
Omega-3 - EPA 0.138g 0.217g N/A
Omega-3 - DHA 0.146g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.104g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +28.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4562.5%
Contains more FatsFats +216.9%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +1050.6%
Contains more Poly. FatPolyunsaturated fat +173%

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. 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.