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  6. Clam vs. Orange roughy

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.

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

Infographic

Clam vs Orange roughy 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
Clam
7
:
2
Orange roughy
Orange roughy
Contains more Calcium +736.4%
Contains more Iron +148.7%
Contains more Phosphorus +231.4%
Contains more Potassium +247%
Contains more Zinc +753.1%
Contains more Copper +817.3%
Contains more Manganese +2602.7%
Contains less Sodium -94.3%
Contains more Selenium +38%
Equal in Magnesium - 18
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Calcium +736.4%
Contains more Iron +148.7%
Contains more Phosphorus +231.4%
Contains more Potassium +247%
Contains more Zinc +753.1%
Contains more Copper +817.3%
Contains more Manganese +2602.7%
Contains less Sodium -94.3%
Contains more Selenium +38%
Equal in Magnesium - 18

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
Clam
9
:
2
Orange roughy
Orange roughy
Contains more Vitamin A +612.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +1114.3%
Contains more Vitamin B6 +64.2%
Contains more Folate +480%
Contains more Vitamin B12 +20940.4%
Clam
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%
Orange roughy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 3%
Contains more Vitamin A +612.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +1114.3%
Contains more Vitamin B6 +64.2%
Contains more Folate +480%
Contains more Vitamin B12 +20940.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Orange roughy
Orange roughy
Contains more Protein +12.9%
Contains more Fats +116.7%
Contains more Carbs +∞%
Contains more Other +154.4%
Equal in Water - 66.97
Clam
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
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more Protein +12.9%
Contains more Fats +116.7%
Contains more Carbs +∞%
Contains more Other +154.4%
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Orange roughy
Orange roughy
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +155.2%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +155.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Orange roughy Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 22.64g Clam
Fats 1.95g 0.9g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 105kcal Clam
Calcium 92mg 11mg Clam
Iron 2.81mg 1.13mg Clam
Magnesium 18mg 18mg
Phosphorus 338mg 102mg Clam
Potassium 628mg 181mg Clam
Sodium 1202mg 69mg Orange roughy
Zinc 2.73mg 0.32mg Clam
Copper 0.688mg 0.075mg Clam
Manganese 1mg 0.037mg Clam
Selenium 64µg 88.3µg Orange roughy
Vitamin A 570IU 80IU Clam
Vitamin A RAE 171µg 24µg Clam
Vitamin E 1.87mg Orange roughy
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.045mg Clam
Vitamin B2 0.426mg 0.063mg Clam
Vitamin B3 3.354mg 1.82mg Clam
Vitamin B5 0.68mg 0.056mg Clam
Vitamin B6 0.11mg 0.067mg Clam
Folate 29µg 5µg Clam
Vitamin B12 98.89µg 0.47µg Clam
Vitamin K 1.1µg Orange roughy
Tryptophan 0.286mg 0.23mg Clam
Threonine 1.099mg 1.03mg Clam
Isoleucine 1.112mg 1.058mg Clam
Leucine 1.798mg 1.797mg Clam
Lysine 1.909mg 2.092mg Orange roughy
Methionine 0.576mg 0.728mg Orange roughy
Phenylalanine 0.915mg 0.869mg Clam
Valine 1.116mg 1.083mg Clam
Histidine 0.49mg 0.474mg Clam
Cholesterol 67mg 80mg Clam
Saturated Fat 0.188g 0.034g Orange roughy
Omega-3 - DHA 0.146g 0.025g Clam
Omega-3 - EPA 0.138g 0.006g Clam
Omega-3 - DPA 0.104g 0.001g Clam
Monounsaturated Fat 0.172g 0.439g Orange roughy
Polyunsaturated fat 0.552g 0.184g Clam
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Orange roughy
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
16%
Orange roughy
Minerals Daily Need Coverage Score
129%
Clam
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 1133mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.154g)
Which food is lower in glycemic index?
Orange roughy
Orange roughy is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 13mg)
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 is cheaper?
?
The foods are relatively equal in price ($)

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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.