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Clam vs. Cod liver oil — In-Depth Nutrition Comparison

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How are Clam and Cod liver oil different?

  • Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Manganese, and Iron, however, Cod liver oil is richer in Vitamin A RAE.
  • Clam covers your daily need of Vitamin B12 4120% more than Cod liver oil.
  • Cod liver oil contains less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Fish oil, cod liver types were used in this article.

Infographic

Clam vs Cod liver 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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
8
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% 34% 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% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +17443.9%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +5028.2%

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
25% 51% 25%
Saturated Fat: Sat. Fat 22.608 g
Monounsaturated Fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated Fat -99.2%
Contains more Mono. FatMonounsaturated Fat +27057.6%
Contains more Poly. FatPolyunsaturated fat +3983.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Cod liver oil Opinion
Calories 148kcal 902kcal Cod liver oil
Protein 25.55g 0g Clam
Fats 1.95g 100g Cod liver oil
Vitamin C 22.1mg 0mg Clam
Net carbs 5.13g 0g Clam
Carbs 5.13g 0g Clam
Cholesterol 67mg 570mg Clam
Vitamin D 10000IU Cod liver oil
Magnesium 18mg 0mg Clam
Calcium 92mg 0mg Clam
Potassium 628mg 0mg Clam
Iron 2.81mg 0mg Clam
Copper 0.688mg 0mg Clam
Zinc 2.73mg 0mg Clam
Phosphorus 338mg 0mg Clam
Sodium 1202mg 0mg Cod liver oil
Vitamin A 570IU 100000IU Cod liver oil
Vitamin A RAE 171µg 30000µg Cod liver oil
Vitamin D 250µg Cod liver oil
Manganese 1mg 0mg Clam
Selenium 64µg 0µg Clam
Vitamin B1 0.15mg 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
Vitamin B12 98.89µg 0µg Clam
Folate 29µg 0µg Clam
Saturated Fat 0.188g 22.608g Clam
Monounsaturated Fat 0.172g 46.711g Cod liver oil
Polyunsaturated fat 0.552g 22.541g Cod liver oil
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
Omega-3 - EPA 0.138g 6.898g Cod liver oil
Omega-3 - DHA 0.146g 10.968g Cod liver oil
Omega-3 - DPA 0.104g 0.935g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cod liver oil
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
981%
Clam
1038%
Cod liver oil
Minerals Daily Need Coverage Score
129%
Clam
0%
Cod liver oil

Comparison summary

Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1202mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 503mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 22.42g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $5)
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)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.