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Clam vs. Mullet fish — In-Depth Nutrition Comparison

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A recap on differences between clam and mullet fish

  • Clam is higher in vitamin B12, copper, manganese, selenium, vitamin B2, vitamin C, and iron, yet mullet fish is higher in vitamin B6 and vitamin B3.
  • Clam covers your daily vitamin B12 needs 4110% more than mullet fish.
  • Clam contains 45 times more manganese than mullet fish. While clam contains 1mg of manganese, mullet fish contains only 0.022mg.
  • The amount of sodium in mullet fish is lower.
  • The glycemic index of mullet fish is lower.

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

Infographic

Clam vs Mullet fish infographic
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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
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% 9.3% 40% 53% 47% 24% 105% 9.3% 2.9% 255%
Contains more CalciumCalcium +196.8%
Contains more PotassiumPotassium +37.1%
Contains more IronIron +99.3%
Contains more CopperCopper +387.9%
Contains more ZincZinc +210.2%
Contains more PhosphorusPhosphorus +38.5%
Contains more ManganeseManganese +4445.5%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +83.3%
Contains less SodiumSodium -94.1%

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 4% 14% 0% 0% 25% 23% 118% 53% 113% 31% 0% 7.5% 0%
Contains more Vitamin CVitamin C +1741.7%
Contains more Vitamin AVitamin A +307.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +326%
Contains more Vitamin B12Vitamin B12 +39456%
Contains more FolateFolate +190%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B5Vitamin B5 +29.4%
Contains more Vitamin B6Vitamin B6 +345.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Mullet fish DV% diff.
Vitamin B12 98.89µg 0.25µg 4110%
Copper 0.688mg 0.141mg 61%
Sodium 1202mg 71mg 49%
Manganese 1mg 0.022mg 43%
Selenium 64µg 46.8µg 31%
Vitamin B6 0.11mg 0.49mg 29%
Vitamin B2 0.426mg 0.1mg 25%
Vitamin C 22.1mg 1.2mg 23%
Vitamin B3 3.354mg 6.3mg 18%
Iron 2.81mg 1.41mg 18%
Zinc 2.73mg 0.88mg 17%
Vitamin A 171µg 42µg 14%
Phosphorus 338mg 244mg 13%
Saturated fat 0.188g 1.431g 6%
Calcium 92mg 31mg 6%
Potassium 628mg 458mg 5%
Folate 29µg 10µg 5%
Magnesium 18mg 33mg 4%
Vitamin B1 0.15mg 0.1mg 4%
Vitamin B5 0.68mg 0.88mg 4%
Fats 1.95g 4.86g 4%
Monounsaturated fat 0.172g 1.382g 3%
Carbs 5.13g 0g 2%
Polyunsaturated fat 0.552g 0.917g 2%
Cholesterol 67mg 63mg 1%
Protein 25.55g 24.81g 1%
Calories 148kcal 150kcal 0%
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.278mg 0%
Threonine 1.099mg 1.088mg 0%
Isoleucine 1.112mg 1.143mg 0%
Leucine 1.798mg 2.016mg 0%
Lysine 1.909mg 2.278mg 0%
Methionine 0.576mg 0.734mg 0%
Phenylalanine 0.915mg 0.968mg 0%
Valine 1.116mg 1.278mg 0%
Histidine 0.49mg 0.73mg 0%
Omega-3 - EPA 0.138g 0.18g N/A
Omega-3 - DHA 0.146g 0.148g N/A
Omega-3 - DPA 0.104g 0.092g N/A

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
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2063.2%
Contains more FatsFats +149.2%
Contains more WaterWater +10.8%
~equal in Protein ~24.81g

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
38% 37% 25%
Saturated fat: Sat. Fat 1.431 g
Monounsaturated fat: Mono. Fat 1.382 g
Polyunsaturated fat: Poly. Fat 0.917 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +703.5%
Contains more Poly. FatPolyunsaturated fat +66.1%

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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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.