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  6. Clam vs. Pacific saury

Clam vs. Pacific saury — In-Depth Nutrition Comparison

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Summary of differences between clam and pacific saury

  • Clam has more vitamin B12, selenium, copper, vitamin C, vitamin B2, zinc, and iron; however, pacific saury is higher in vitamin B1.
  • Clam covers your daily need for vitamin B12, 4024% more than pacific saury.
  • Pacific saury has less sodium.
  • The glycemic index of clam is higher.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Clam vs Pacific saury 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
6
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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +68.3%
Contains more CopperCopper +201.8%
Contains more ZincZinc +245.6%
Contains more PhosphorusPhosphorus +25.7%
Contains more SeleniumSelenium +295.1%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +53.3%
Contains less SodiumSodium -94.6%
~equal in Manganese ~1.026mg

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
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 0% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +612.5%
Contains more Vitamin B2Vitamin B2 +118.5%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B12Vitamin B12 +4181%
Contains more FolateFolate +70.6%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +25.5%
~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 Pacific saury DV% diff.
Vitamin B12 98.89µg 2.31µg 4024%
Selenium 64µg 16.2µg 87%
Copper 0.688mg 0.228mg 51%
Sodium 1202mg 65mg 49%
Vitamin C 22.1mg 0mg 25%
Vitamin B2 0.426mg 0.195mg 18%
Zinc 2.73mg 0.79mg 18%
Vitamin A 171µg 24µg 16%
Vitamin B1 0.15mg 0.312mg 14%
Cholesterol 67mg 110mg 14%
Iron 2.81mg 1.67mg 14%
Phosphorus 338mg 269mg 10%
Magnesium 18mg 38mg 5%
Calcium 92mg 141mg 5%
Vitamin B5 0.68mg 0.865mg 4%
Potassium 628mg 499mg 4%
Vitamin B3 3.354mg 2.801mg 3%
Folate 29µg 17µg 3%
Carbs 5.13g 0g 2%
Protein 25.55g 24.54g 2%
Vitamin B6 0.11mg 0.138mg 2%
Saturated fat 0.188g 0.319g 1%
Monounsaturated fat 0.172g 0.377g 1%
Calories 148kcal 119kcal 1%
Manganese 1mg 1.026mg 1%
Fats 1.95g 1.56g 1%
Net carbs 5.13g 0g N/A
Polyunsaturated fat 0.552g 0.573g 0%
Tryptophan 0.286mg 0.275mg 0%
Threonine 1.099mg 1.076mg 0%
Isoleucine 1.112mg 1.131mg 0%
Leucine 1.798mg 1.994mg 0%
Lysine 1.909mg 2.254mg 0%
Methionine 0.576mg 0.726mg 0%
Phenylalanine 0.915mg 0.958mg 0%
Valine 1.116mg 1.264mg 0%
Histidine 0.49mg 0.722mg 0%
Omega-3 - EPA 0.138g 0.11g N/A
Omega-3 - DHA 0.146g 0.288g N/A
Omega-3 - DPA 0.104g 0.049g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
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% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +25%
Contains more CarbsCarbs +∞%
Contains more OtherOther +767.4%
Contains more WaterWater +15.4%
~equal in Protein ~24.54g

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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains less Sat. FatSaturated fat -41.1%
Contains more Mono. FatMonounsaturated fat +119.2%
~equal in Polyunsaturated fat ~0.573g

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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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.