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Clam vs. Liver — In-Depth Nutrition Comparison

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Significant differences between clam and liver

  • Clam has more vitamin B12; however, liver is richer in vitamin A, iron, vitamin B2, vitamin B5, zinc, vitamin B6, and folate.
  • Clam covers your daily vitamin B12 needs 3343% more than liver.
  • Liver has 25 times less sodium than clam. Clam has 1202mg of sodium, while liver has 49mg.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of liver is 0.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Clam vs Liver infographic
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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
5
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%
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +318.7%
Contains more PhosphorusPhosphorus +40.2%
Contains more ManganeseManganese +233.3%
Contains more IronIron +537.7%
Contains more ZincZinc +146.2%
Contains less SodiumSodium -95.9%
~equal in Copper ~0.634mg
~equal in Selenium ~67.5µg

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
1
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%
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin B12Vitamin B12 +429.7%
Contains more Vitamin AVitamin A +3060.8%
Contains more Vitamin B1Vitamin B1 +72%
Contains more Vitamin B2Vitamin B2 +415.5%
Contains more Vitamin B3Vitamin B3 +151.5%
Contains more Vitamin B5Vitamin B5 +602.1%
Contains more Vitamin B6Vitamin B6 +418.2%
Contains more FolateFolate +462.1%
~equal in Vitamin C ~23.6mg
~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 Liver DV% diff.
Vitamin B12 98.89µg 18.67µg 3343%
Vitamin A 171µg 5405µg 582%
Iron 2.81mg 17.92mg 189%
Vitamin B2 0.426mg 2.196mg 136%
Cholesterol 67mg 355mg 96%
Vitamin B5 0.68mg 4.774mg 82%
Sodium 1202mg 49mg 50%
Zinc 2.73mg 6.72mg 36%
Vitamin B6 0.11mg 0.57mg 35%
Folate 29µg 163µg 34%
Vitamin B3 3.354mg 8.435mg 32%
Manganese 1mg 0.3mg 30%
Potassium 628mg 150mg 14%
Phosphorus 338mg 241mg 14%
Vitamin B1 0.15mg 0.258mg 9%
Calcium 92mg 10mg 8%
Saturated fat 0.188g 1.41g 6%
Selenium 64µg 67.5µg 6%
Copper 0.688mg 0.634mg 6%
Fats 1.95g 4.4g 4%
Polyunsaturated fat 0.552g 1.05g 3%
Vitamin C 22.1mg 23.6mg 2%
Monounsaturated fat 0.172g 0.63g 1%
Calories 148kcal 165kcal 1%
Protein 25.55g 26.02g 1%
Magnesium 18mg 14mg 1%
Carbs 5.13g 3.76g 0%
Net carbs 5.13g 3.76g N/A
Tryptophan 0.286mg 0.366mg 0%
Threonine 1.099mg 1.107mg 0%
Isoleucine 1.112mg 1.32mg 0%
Leucine 1.798mg 2.319mg 0%
Lysine 1.909mg 2.007mg 0%
Methionine 0.576mg 0.645mg 0%
Phenylalanine 0.915mg 1.274mg 0%
Valine 1.116mg 1.607mg 0%
Histidine 0.49mg 0.708mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0.03g N/A
Omega-3 - DPA 0.104g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +36.4%
Contains more OtherOther +148.7%
Contains more FatsFats +125.6%
~equal in Protein ~26.02g
~equal in Water ~64.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +266.3%
Contains more Poly. FatPolyunsaturated fat +90.2%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.