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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.
  • 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.

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
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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
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

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
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 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
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%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Orange roughy 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%
Folate 29µg 5µg 6%
Protein 25.55g 22.64g 6%
Cholesterol 67mg 80mg 4%
Vitamin B6 0.11mg 0.067mg 3%
Polyunsaturated fat 0.552g 0.184g 2%
Calories 148kcal 105kcal 2%
Fats 1.95g 0.9g 2%
Carbs 5.13g 0g 2%
Vitamin K 1.1µg 1%
Saturated fat 0.188g 0.034g 1%
Monounsaturated fat 0.172g 0.439g 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more ProteinProtein +12.9%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +154.4%
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +155.2%

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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. 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.