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  6. Clam vs. Pacific saury raw

Clam vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between clam and pacific saury raw

  • Pacific saury raw contains less vitamin B12, selenium, copper, manganese, iron, vitamin B2, vitamin C, zinc, and phosphorus than clam.
  • Clam's daily need coverage for vitamin B12 is 4037% higher.
  • Pacific saury raw contains 31 times less sodium than clam. Clam contains 1202mg of sodium, while pacific saury raw contains 39mg.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw 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, pike, northern, raw.

Infographic

Clam vs Pacific saury raw 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +61.4%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +410.9%
Contains more CopperCopper +1249%
Contains more ZincZinc +307.5%
Contains more PhosphorusPhosphorus +53.6%
Contains more ManganeseManganese +316.7%
Contains more SeleniumSelenium +407.9%
Contains more MagnesiumMagnesium +72.2%
Contains less SodiumSodium -96.8%

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
7
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +481.6%
Contains more Vitamin AVitamin A +714.3%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B2Vitamin B2 +576.2%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B12Vitamin B12 +4844.5%
Contains more FolateFolate +93.3%
Contains more Vitamin B5Vitamin B5 +10.3%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Clam Pacific saury raw DV% diff.
Vitamin B12 98.89µg 2µg 4037%
Selenium 64µg 12.6µg 93%
Copper 0.688mg 0.051mg 71%
Sodium 1202mg 39mg 51%
Manganese 1mg 0.24mg 33%
Iron 2.81mg 0.55mg 28%
Vitamin B2 0.426mg 0.063mg 28%
Vitamin C 22.1mg 3.8mg 20%
Zinc 2.73mg 0.67mg 19%
Phosphorus 338mg 220mg 17%
Vitamin A 171µg 21µg 17%
Protein 25.55g 19.26g 13%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Choline 65mg 12%
Potassium 628mg 259mg 11%
Cholesterol 67mg 39mg 9%
Vitamin B1 0.15mg 0.058mg 8%
Vitamin B3 3.354mg 2.3mg 7%
Calcium 92mg 57mg 4%
Folate 29µg 15µg 4%
Calories 148kcal 88kcal 3%
Magnesium 18mg 31mg 3%
Carbs 5.13g 0g 2%
Fats 1.95g 0.69g 2%
Polyunsaturated fat 0.552g 0.202g 2%
Vitamin E 0.2mg 1%
Vitamin B5 0.68mg 0.75mg 1%
Vitamin B6 0.11mg 0.117mg 1%
Net carbs 5.13g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.188g 0.118g 0%
Monounsaturated fat 0.172g 0.157g 0%
Tryptophan 0.286mg 0.216mg 0%
Threonine 1.099mg 0.844mg 0%
Isoleucine 1.112mg 0.887mg 0%
Leucine 1.798mg 1.565mg 0%
Lysine 1.909mg 1.768mg 0%
Methionine 0.576mg 0.57mg 0%
Phenylalanine 0.915mg 0.752mg 0%
Valine 1.116mg 0.992mg 0%
Histidine 0.49mg 0.567mg 0%
Omega-3 - EPA 0.138g 0.033g N/A
Omega-3 - DHA 0.146g 0.074g N/A
Omega-3 - DPA 0.104g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +32.7%
Contains more FatsFats +182.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +230.1%
Contains more WaterWater +24%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +173.3%
Contains less Sat. FatSaturated fat -37.2%
~equal in Monounsaturated fat ~0.157g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.