Clam vs. Flatfish — In-Depth Nutrition Comparison

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How are clam and flatfish different?

Flatfish contains less vitamin B12, copper, selenium, manganese, iron, vitamin B2, vitamin C, zinc, and vitamin B3 than clam.
Clam covers your daily need for vitamin B12, 4066% more than flatfish.
Flatfish contains less sodium.
Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of flatfish is 0.

Mollusks, clam, mixed species, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.

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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

Flatfish

Contains more CalciumCalcium	+268%
Contains more PotassiumPotassium	+218.8%
Contains more IronIron	+1121.7%
Contains more CopperCopper	+2891.3%
Contains more ZincZinc	+600%
Contains more ManganeseManganese	+5782.4%
Contains more SeleniumSelenium	+96.3%

Contains more MagnesiumMagnesium	+22.2%
Contains less SodiumSodium	-69.8%

~equal in Phosphorus ~309mg

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

Flatfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1325%
Contains more Vitamin B1Vitamin B1	+476.9%
Contains more Vitamin B2Vitamin B2	+1604%
Contains more Vitamin B3Vitamin B3	+162.4%
Contains more Vitamin B5Vitamin B5	+199.6%
Contains more Vitamin B12Vitamin B12	+7448.9%
Contains more FolateFolate	+383.3%

~equal in Vitamin B6 ~0.115mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	1.31µg	4066%
Copper	0.688mg	0.023mg	74%
Selenium	64µg	32.6µg	57%
Manganese	1mg	0.017mg	43%
Sodium	1202mg	363mg	36%
Iron	2.81mg	0.23mg	32%
Vitamin B2	0.426mg	0.025mg	31%
Vitamin C	22.1mg	0mg	25%
Protein	25.55g	15.24g	21%
Zinc	2.73mg	0.39mg	21%
Vitamin D		3.5µg	18%
Vitamin A	171µg	12µg	18%
Vitamin D*		139 IU	17%
Choline		79.9mg	15%
Potassium	628mg	197mg	13%
Vitamin B3	3.354mg	1.278mg	13%
Vitamin B1	0.15mg	0.026mg	10%
Vitamin B5	0.68mg	0.227mg	9%
Calcium	92mg	25mg	7%
Folate	29µg	6µg	6%
Vitamin E		0.77mg	5%
Cholesterol	67mg	56mg	4%
Phosphorus	338mg	309mg	4%
Calories	148kcal	86kcal	3%
Carbs	5.13g	0g	2%
Saturated fat	0.188g	0.542g	2%
Fats	1.95g	2.37g	1%
Magnesium	18mg	22mg	1%
Monounsaturated fat	0.172g	0.657g	1%
Polyunsaturated fat	0.552g	0.459g	1%
Protein per 100 calories	17g	18g	N/A
Calories per 10 g protein	58kcal	56kcal	N/A
Weight per 100 calories	68g	116g	N/A
Unsaturated / Saturated Fat ratio	3.9	2.1	N/A
Net carbs	5.13g	0g	N/A
Vitamin B6	0.11mg	0.115mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.286mg	0.197mg	0%
Threonine	1.099mg	0.719mg	0%
Isoleucine	1.112mg	0.754mg	0%
Leucine	1.798mg	1.335mg	0%
Lysine	1.909mg	1.561mg	0%
Methionine	0.576mg	0.56mg	0%
Phenylalanine	0.915mg	0.624mg	0%
Valine	1.116mg	0.8mg	0%
Histidine	0.49mg	0.374mg	0%
Omega-3 - EPA	0.138g	0.168g	N/A
Omega-3 - DHA	0.146g	0.132g	N/A
Omega-3 - DPA	0.104g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A