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  6. Clam vs. Flatfish

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 A RAE than Clam.
  • Clam covers your daily need of Vitamin B12 4066% more than Flatfish.
  • Flatfish contains less Sodium.

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

Infographic

Clam vs Flatfish 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
:
2
Flatfish
Flatfish
Contains more Calcium +268%
Contains more Iron +1121.7%
Contains more Potassium +218.8%
Contains more Zinc +600%
Contains more Copper +2891.3%
Contains more Manganese +5782.4%
Contains more Selenium +96.3%
Contains more Magnesium +22.2%
Contains less Sodium -69.8%
Equal in Phosphorus - 309
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +268%
Contains more Iron +1121.7%
Contains more Potassium +218.8%
Contains more Zinc +600%
Contains more Copper +2891.3%
Contains more Manganese +5782.4%
Contains more Selenium +96.3%
Contains more Magnesium +22.2%
Contains less Sodium -69.8%
Equal in Phosphorus - 309

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
8
:
4
Flatfish
Flatfish
Contains more Vitamin A +1440.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +476.9%
Contains more Vitamin B2 +1604%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +199.6%
Contains more Folate +383.3%
Contains more Vitamin B12 +7448.9%
Equal in Vitamin B6 - 0.115
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%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +1440.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +476.9%
Contains more Vitamin B2 +1604%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +199.6%
Contains more Folate +383.3%
Contains more Vitamin B12 +7448.9%
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Flatfish
Flatfish
Contains more Protein +67.7%
Contains more Carbs +∞%
Contains more Other +191.4%
Contains more Fats +21.5%
Contains more Water +27.5%
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
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +67.7%
Contains more Carbs +∞%
Contains more Other +191.4%
Contains more Fats +21.5%
Contains more Water +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Flatfish
Flatfish
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +20.3%
Contains more Monounsaturated Fat +282%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +20.3%
Contains more Monounsaturated Fat +282%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Flatfish Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 15.24g Clam
Fats 1.95g 2.37g Flatfish
Carbs 5.13g 0g Clam
Calories 148kcal 86kcal Clam
Calcium 92mg 25mg Clam
Iron 2.81mg 0.23mg Clam
Magnesium 18mg 22mg Flatfish
Phosphorus 338mg 309mg Clam
Potassium 628mg 197mg Clam
Sodium 1202mg 363mg Flatfish
Zinc 2.73mg 0.39mg Clam
Copper 0.688mg 0.023mg Clam
Manganese 1mg 0.017mg Clam
Selenium 64µg 32.6µg Clam
Vitamin A 570IU 37IU Clam
Vitamin A RAE 171µg 12µg Clam
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.026mg Clam
Vitamin B2 0.426mg 0.025mg Clam
Vitamin B3 3.354mg 1.278mg Clam
Vitamin B5 0.68mg 0.227mg Clam
Vitamin B6 0.11mg 0.115mg Flatfish
Folate 29µg 6µg Clam
Vitamin B12 98.89µg 1.31µg Clam
Vitamin K 0.1µg Flatfish
Tryptophan 0.286mg 0.197mg Clam
Threonine 1.099mg 0.719mg Clam
Isoleucine 1.112mg 0.754mg Clam
Leucine 1.798mg 1.335mg Clam
Lysine 1.909mg 1.561mg Clam
Methionine 0.576mg 0.56mg Clam
Phenylalanine 0.915mg 0.624mg Clam
Valine 1.116mg 0.8mg Clam
Histidine 0.49mg 0.374mg Clam
Cholesterol 67mg 56mg Flatfish
Trans Fat 0.014g Clam
Saturated Fat 0.188g 0.542g Clam
Omega-3 - DHA 0.146g 0.132g Clam
Omega-3 - EPA 0.138g 0.168g Flatfish
Omega-3 - DPA 0.104g 0.034g Clam
Monounsaturated Fat 0.172g 0.657g Flatfish
Polyunsaturated fat 0.552g 0.459g Clam
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Flatfish
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
31%
Flatfish
Minerals Daily Need Coverage Score
129%
Clam
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 839mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 11mg)
Which food is lower in glycemic index?
Flatfish
Flatfish 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 - 0.354g)
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 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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.