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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 RAE, 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.

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
6
:
4
Liver
Contains more Calcium +820%
Contains more Magnesium +28.6%
Contains more Phosphorus +40.2%
Contains more Potassium +318.7%
Contains more Manganese +233.3%
Contains more Iron +537.7%
Contains less Sodium -95.9%
Contains more Zinc +146.2%
Equal in Copper - 0.634
Equal in Selenium - 67.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +820%
Contains more Magnesium +28.6%
Contains more Phosphorus +40.2%
Contains more Potassium +318.7%
Contains more Manganese +233.3%
Contains more Iron +537.7%
Contains less Sodium -95.9%
Contains more Zinc +146.2%
Equal in Copper - 0.634
Equal in Selenium - 67.5

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
:
8
Liver
Contains more Vitamin B12 +429.7%
Contains more Vitamin A +3057.4%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +415.5%
Contains more Vitamin B3 +151.5%
Contains more Vitamin B5 +602.1%
Contains more Vitamin B6 +418.2%
Contains more Folate +462.1%
Equal in Vitamin C - 23.6
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B12 +429.7%
Contains more Vitamin A +3057.4%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +415.5%
Contains more Vitamin B3 +151.5%
Contains more Vitamin B5 +602.1%
Contains more Vitamin B6 +418.2%
Contains more Folate +462.1%
Equal in Vitamin C - 23.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
:
3
Liver
Contains more Carbs +36.4%
Contains more Other +148.7%
Contains more Fats +125.6%
Equal in Protein - 26.02
Equal in Water - 64.32
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
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 Carbs +36.4%
Contains more Other +148.7%
Contains more Fats +125.6%
Equal in Protein - 26.02
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
2
Liver
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +266.3%
Contains more Polyunsaturated fat +90.2%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +266.3%
Contains more Polyunsaturated fat +90.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Liver Opinion
Net carbs 5.13g 3.76g Clam
Protein 25.55g 26.02g Liver
Fats 1.95g 4.4g Liver
Carbs 5.13g 3.76g Clam
Calories 148kcal 165kcal Liver
Calcium 92mg 10mg Clam
Iron 2.81mg 17.92mg Liver
Magnesium 18mg 14mg Clam
Phosphorus 338mg 241mg Clam
Potassium 628mg 150mg Clam
Sodium 1202mg 49mg Liver
Zinc 2.73mg 6.72mg Liver
Copper 0.688mg 0.634mg Clam
Manganese 1mg 0.3mg Clam
Selenium 64µg 67.5µg Liver
Vitamin A 570IU 17997IU Liver
Vitamin A RAE 171µg 5405µg Liver
Vitamin C 22.1mg 23.6mg Liver
Vitamin B1 0.15mg 0.258mg Liver
Vitamin B2 0.426mg 2.196mg Liver
Vitamin B3 3.354mg 8.435mg Liver
Vitamin B5 0.68mg 4.774mg Liver
Vitamin B6 0.11mg 0.57mg Liver
Folate 29µg 163µg Liver
Vitamin B12 98.89µg 18.67µg Clam
Tryptophan 0.286mg 0.366mg Liver
Threonine 1.099mg 1.107mg Liver
Isoleucine 1.112mg 1.32mg Liver
Leucine 1.798mg 2.319mg Liver
Lysine 1.909mg 2.007mg Liver
Methionine 0.576mg 0.645mg Liver
Phenylalanine 0.915mg 1.274mg Liver
Valine 1.116mg 1.607mg Liver
Histidine 0.49mg 0.708mg Liver
Cholesterol 67mg 355mg Clam
Saturated Fat 0.188g 1.41g Clam
Omega-3 - DHA 0.146g 0.03g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0.04g Clam
Monounsaturated Fat 0.172g 0.63g Liver
Polyunsaturated fat 0.552g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Liver
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
397%
Liver
Minerals Daily Need Coverage Score
129%
Clam
161%
Liver

Comparison summary

Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1153mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 288mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.222g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.