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Clam vs. Herring — In-Depth Nutrition Comparison

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How are clam and herring different?

  • Clam is higher in vitamin B12, copper, manganese, selenium, vitamin C, iron, vitamin A, and zinc; however, herring is richer in vitamin B6.
  • Daily need coverage for vitamin B12 for clam is 3573% higher.
  • Clam contains 32 times more vitamin C than herring. While clam contains 22.1mg of vitamin C, herring contains only 0.7mg.
  • Herring has less sodium.
  • Herring has a lower glycemic index (0) than clam (27).

Mollusks, clam, mixed species, cooked, moist heat and Fish, herring, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Clam vs Herring 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Contains more CalciumCalcium +24.3%
Contains more PotassiumPotassium +49.9%
Contains more IronIron +99.3%
Contains more CopperCopper +483.1%
Contains more ZincZinc +115%
Contains more PhosphorusPhosphorus +11.6%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +127.8%
Contains less SodiumSodium -90.4%

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
6
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 2.3% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
Contains more Vitamin CVitamin C +3057.1%
Contains more Vitamin AVitamin A +375%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B12Vitamin B12 +652.6%
Contains more FolateFolate +141.7%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B6Vitamin B6 +216.4%
~equal in Vitamin B5 ~0.74mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
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
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +205.7%
Contains more FatsFats +494.4%
~equal in Protein ~23.03g
~equal in Water ~64.16g

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
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +2684.9%
Contains more Poly. FatPolyunsaturated fat +395.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Herring DV% diff.
Vitamin B12 98.89µg 13.14µg 3573%
Copper 0.688mg 0.118mg 63%
Sodium 1202mg 115mg 47%
Manganese 1mg 0.04mg 42%
Selenium 64µg 46.8µg 31%
Vitamin D 214IU 27%
Vitamin D 5.4µg 27%
Vitamin C 22.1mg 0.7mg 24%
Iron 2.81mg 1.41mg 18%
Vitamin B6 0.11mg 0.348mg 18%
Fats 1.95g 11.59g 15%
Polyunsaturated fat 0.552g 2.735g 15%
Choline 83.3mg 15%
Vitamin A 171µg 36µg 15%
Zinc 2.73mg 1.27mg 13%
Monounsaturated fat 0.172g 4.79g 12%
Saturated fat 0.188g 2.615g 11%
Vitamin B2 0.426mg 0.299mg 10%
Vitamin E 1.37mg 9%
Potassium 628mg 419mg 6%
Phosphorus 338mg 303mg 5%
Magnesium 18mg 41mg 5%
Protein 25.55g 23.03g 5%
Vitamin B3 3.354mg 4.124mg 5%
Folate 29µg 12µg 4%
Calories 148kcal 203kcal 3%
Vitamin B1 0.15mg 0.112mg 3%
Cholesterol 67mg 77mg 3%
Calcium 92mg 74mg 2%
Carbs 5.13g 0g 2%
Vitamin B5 0.68mg 0.74mg 1%
Net carbs 5.13g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.286mg 0.258mg 0%
Threonine 1.099mg 1.01mg 0%
Isoleucine 1.112mg 1.061mg 0%
Leucine 1.798mg 1.872mg 0%
Lysine 1.909mg 2.115mg 0%
Methionine 0.576mg 0.682mg 0%
Phenylalanine 0.915mg 0.899mg 0%
Valine 1.116mg 1.187mg 0%
Histidine 0.49mg 0.678mg 0%
Omega-3 - EPA 0.138g 0.909g N/A
Omega-3 - DHA 0.146g 1.105g N/A
Omega-3 - DPA 0.104g 0.071g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Herring
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
163%
Herring
Minerals Daily Need Coverage Score
129%
Clam
62%
Herring

Comparison summary

Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 1087mg)
Which food is lower in glycemic index?
Herring
Herring is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 10mg)
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 - 2.427g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.