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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.

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
:
Contains more Calcium +2200%
Contains more Iron +230.6%
Contains more Phosphorus +61%
Contains more Potassium +82.6%
Contains more Zinc +435.3%
Contains more Copper +1710.5%
Contains more Manganese +6566.7%
Contains more Selenium +36.8%
Contains more Magnesium +83.3%
Contains less Sodium -91.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Contains more Calcium +2200%
Contains more Iron +230.6%
Contains more Phosphorus +61%
Contains more Potassium +82.6%
Contains more Zinc +435.3%
Contains more Copper +1710.5%
Contains more Manganese +6566.7%
Contains more Selenium +36.8%
Contains more Magnesium +83.3%
Contains less Sodium -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
:
Contains more Vitamin A +850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.5%
Contains more Vitamin B2 +313.6%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B5 +136.1%
Contains more Folate +2800%
Contains more Vitamin B12 +10201%
Contains more Vitamin B6 +340.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
Contains more Vitamin A +850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105.5%
Contains more Vitamin B2 +313.6%
Contains more Vitamin B3 +74.4%
Contains more Vitamin B5 +136.1%
Contains more Folate +2800%
Contains more Vitamin B12 +10201%
Contains more Vitamin B6 +340.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
:
Contains more Protein +38.7%
Contains more Carbs +∞%
Contains more Other +90.3%
Contains more Fats +809.7%
Equal in Water - 61.88
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 Protein +38.7%
Contains more Carbs +∞%
Contains more Other +90.3%
Contains more Fats +809.7%
Equal in Water - 61.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +6145.3%
Contains more Polyunsaturated fat +217.6%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +6145.3%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 18.42g Clam
Fats 1.95g 17.74g Halibut
Carbs 5.13g 0g Clam
Calories 148kcal 239kcal Halibut
Calcium 92mg 4mg Clam
Iron 2.81mg 0.85mg Clam
Magnesium 18mg 33mg Halibut
Phosphorus 338mg 210mg Clam
Potassium 628mg 344mg Clam
Sodium 1202mg 103mg Halibut
Zinc 2.73mg 0.51mg Clam
Copper 0.688mg 0.038mg Clam
Manganese 1mg 0.015mg Clam
Selenium 64µg 46.8µg Clam
Vitamin A 570IU 60IU Clam
Vitamin A RAE 171µg 18µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.073mg Clam
Vitamin B2 0.426mg 0.103mg Clam
Vitamin B3 3.354mg 1.923mg Clam
Vitamin B5 0.68mg 0.288mg Clam
Vitamin B6 0.11mg 0.485mg Halibut
Folate 29µg 1µg Clam
Vitamin B12 98.89µg 0.96µg Clam
Tryptophan 0.286mg 0.206mg Clam
Threonine 1.099mg 0.808mg Clam
Isoleucine 1.112mg 0.849mg Clam
Leucine 1.798mg 1.497mg Clam
Lysine 1.909mg 1.692mg Clam
Methionine 0.576mg 0.545mg Clam
Phenylalanine 0.915mg 0.719mg Clam
Valine 1.116mg 0.949mg Clam
Histidine 0.49mg 0.542mg Halibut
Cholesterol 67mg 59mg Halibut
Saturated Fat 0.188g 3.102g Clam
Omega-3 - DHA 0.146g 0.504g Halibut
Omega-3 - EPA 0.138g 0.674g Halibut
Omega-3 - DPA 0.104g 0.114g Halibut
Monounsaturated Fat 0.172g 10.742g Halibut
Polyunsaturated fat 0.552g 1.753g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Halibut
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
28%
Halibut
Minerals Daily Need Coverage Score
129%
Clam
47%
Halibut

Comparison summary

Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 1099mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 8mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.