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Clam vs. Halibut — In-Depth Nutrition Comparison

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A recap on differences between clam and halibut

  • Clam is higher in vitamin B12, copper, manganese, selenium, vitamin B2, vitamin C, iron, and zinc, yet halibut is higher in vitamin B6.
  • Clam covers your daily vitamin B12 needs 4080% more than halibut.
  • The amount of sodium in halibut is lower.
  • The glycemic index of halibut is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Fish, halibut, greenland, cooked, dry heat.

Infographic

Clam vs Halibut 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
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 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +230.6%
Contains more CopperCopper +1710.5%
Contains more ZincZinc +435.3%
Contains more PhosphorusPhosphorus +61%
Contains more ManganeseManganese +6566.7%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +83.3%
Contains less SodiumSodium -91.4%

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% 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 0% 6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin B1Vitamin B1 +105.5%
Contains more Vitamin B2Vitamin B2 +313.6%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin B5Vitamin B5 +136.1%
Contains more Vitamin B12Vitamin B12 +10201%
Contains more FolateFolate +2800%
Contains more Vitamin B6Vitamin B6 +340.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~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
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more ProteinProtein +38.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +90.3%
Contains more FatsFats +809.7%
~equal in Water ~61.88g

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
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +6145.3%
Contains more Poly. FatPolyunsaturated fat +217.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Halibut
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index 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 Halibut DV% diff.
Vitamin B12 98.89µg 0.96µg 4080%
Copper 0.688mg 0.038mg 72%
Sodium 1202mg 103mg 48%
Manganese 1mg 0.015mg 43%
Selenium 64µg 46.8µg 31%
Vitamin B6 0.11mg 0.485mg 29%
Monounsaturated fat 0.172g 10.742g 26%
Vitamin C 22.1mg 0mg 25%
Vitamin B2 0.426mg 0.103mg 25%
Iron 2.81mg 0.85mg 25%
Fats 1.95g 17.74g 24%
Zinc 2.73mg 0.51mg 20%
Phosphorus 338mg 210mg 18%
Vitamin A 171µg 18µg 17%
Protein 25.55g 18.42g 14%
Saturated fat 0.188g 3.102g 13%
Vitamin B3 3.354mg 1.923mg 9%
Calcium 92mg 4mg 9%
Potassium 628mg 344mg 8%
Vitamin B5 0.68mg 0.288mg 8%
Polyunsaturated fat 0.552g 1.753g 8%
Folate 29µg 1µg 7%
Vitamin B1 0.15mg 0.073mg 6%
Calories 148kcal 239kcal 5%
Magnesium 18mg 33mg 4%
Cholesterol 67mg 59mg 3%
Carbs 5.13g 0g 2%
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.206mg 0%
Threonine 1.099mg 0.808mg 0%
Isoleucine 1.112mg 0.849mg 0%
Leucine 1.798mg 1.497mg 0%
Lysine 1.909mg 1.692mg 0%
Methionine 0.576mg 0.545mg 0%
Phenylalanine 0.915mg 0.719mg 0%
Valine 1.116mg 0.949mg 0%
Histidine 0.49mg 0.542mg 0%
Omega-3 - EPA 0.138g 0.674g N/A
Omega-3 - DHA 0.146g 0.504g N/A
Omega-3 - DPA 0.104g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Halibut
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
983%
Clam
26%
Halibut
Minerals Daily Need Coverage Score
129%
Clam
47%
Halibut

Comparison summary

Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 1099mg)
Which food is lower in glycemic index?
Halibut
Halibut is lower in glycemic index (difference - 27)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 2.914g)
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.