Clam vs. Orange roughy — In-Depth Nutrition Comparison

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Differences between clam and orange roughy

Clam has more vitamin B12, copper, manganese, phosphorus, vitamin B2, vitamin C, zinc, and iron, while orange roughy has more selenium.
Clam's daily need coverage for vitamin B12 is 4101% higher.
The amount of sodium in orange roughy is lower.
Orange roughy has a lower glycemic index. The glycemic index of orange roughy is 0, while the glycemic index of clam is 27.

The food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Fish, roughy, orange, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Clam

Orange roughy

Contains more CalciumCalcium	+736.4%
Contains more PotassiumPotassium	+247%
Contains more IronIron	+148.7%
Contains more CopperCopper	+817.3%
Contains more ZincZinc	+753.1%
Contains more PhosphorusPhosphorus	+231.4%
Contains more ManganeseManganese	+2602.7%

Contains less SodiumSodium	-94.3%
Contains more SeleniumSelenium	+38%

~equal in Magnesium ~18mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Clam

Orange roughy

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+612.5%
Contains more Vitamin B1Vitamin B1	+233.3%
Contains more Vitamin B2Vitamin B2	+576.2%
Contains more Vitamin B3Vitamin B3	+84.3%
Contains more Vitamin B5Vitamin B5	+1114.3%
Contains more Vitamin B6Vitamin B6	+64.2%
Contains more Vitamin B12Vitamin B12	+20940.4%
Contains more FolateFolate	+480%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	0.47µg	4101%
Copper	0.688mg	0.075mg	68%
Sodium	1202mg	69mg	49%
Selenium	64µg	88.3µg	44%
Manganese	1mg	0.037mg	42%
Phosphorus	338mg	102mg	34%
Vitamin B2	0.426mg	0.063mg	28%
Vitamin C	22.1mg	0mg	25%
Zinc	2.73mg	0.32mg	22%
Iron	2.81mg	1.13mg	21%
Vitamin A	171µg	24µg	16%
Potassium	628mg	181mg	13%
Vitamin E		1.87mg	12%
Vitamin B5	0.68mg	0.056mg	12%
Vitamin B3	3.354mg	1.82mg	10%
Vitamin B1	0.15mg	0.045mg	9%
Calcium	92mg	11mg	8%
Protein	25.55g	22.64g	6%
Folate	29µg	5µg	6%
Cholesterol	67mg	80mg	4%
Vitamin B6	0.11mg	0.067mg	3%
Calories	148kcal	105kcal	2%
Fats	1.95g	0.9g	2%
Carbs	5.13g	0g	2%
Polyunsaturated fat	0.552g	0.184g	2%
Vitamin K		1.1µg	1%
Saturated fat	0.188g	0.034g	1%
Monounsaturated fat	0.172g	0.439g	1%
Protein per 100 calories	17g	22g	N/A
Calories per 10 g protein	58kcal	46kcal	N/A
Weight per 100 calories	68g	95g	N/A
Net carbs	5.13g	0g	N/A
Magnesium	18mg	18mg	0%
Tryptophan	0.286mg	0.23mg	0%
Threonine	1.099mg	1.03mg	0%
Isoleucine	1.112mg	1.058mg	0%
Leucine	1.798mg	1.797mg	0%
Lysine	1.909mg	2.092mg	0%
Methionine	0.576mg	0.728mg	0%
Phenylalanine	0.915mg	0.869mg	0%
Valine	1.116mg	1.083mg	0%
Histidine	0.49mg	0.474mg	0%
Omega-3 (EPA)	0.138g	0.006g	N/A
Omega-3 (DHA)	0.146g	0.025g	N/A
Omega-3 (DPA)	0.104g	0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.069g	N/A