Clam vs. Rockfish — In-Depth Nutrition Comparison
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Significant differences between clam and rockfish
- Clam has more vitamin B12, copper, manganese, iron, vitamin C, zinc, vitamin B2, and phosphorus; however, rockfish is richer in selenium.
- Clam covers your daily vitamin B12 needs 4054% more than rockfish.
- Rockfish contains less sodium.
- Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of rockfish is 0.
Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +441.2% |
| Contains more PotassiumPotassium | +34.5% |
| Contains more IronIron | +680.6% |
| Contains more CopperCopper | +1578% |
| Contains more ZincZinc | +534.9% |
| Contains more PhosphorusPhosphorus | +36.3% |
| Contains more ManganeseManganese | +7592.3% |
| Contains more MagnesiumMagnesium | +83.3% |
| Contains less SodiumSodium | -92.6% |
| Contains more SeleniumSelenium | +19.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3320% |
| Contains more Vitamin B1Vitamin B1 | +455.6% |
| Contains more Vitamin B2Vitamin B2 | +88.5% |
| Contains more Vitamin B3Vitamin B3 | +15.8% |
| Contains more Vitamin B5Vitamin B5 | +68.3% |
| Contains more Vitamin B12Vitamin B12 | +6119.5% |
| Contains more FolateFolate | +190% |
| Contains more Vitamin B6Vitamin B6 | +119.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.9% |
| Contains more FatsFats | +20.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +152% |
| Contains more WaterWater | +17.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.2% |
| Contains more Poly. FatPolyunsaturated fat | +13.8% |
| Contains more Mono. FatMonounsaturated fat | +170.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 98.89µg | 1.59µg | 4054% |
| Copper | 0.688mg | 0.041mg | 72% |
| Sodium | 1202mg | 89mg | 48% |
| Manganese | 1mg | 0.013mg | 43% |
| Iron | 2.81mg | 0.36mg | 31% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Vitamin D | 183IU | 23% | |
| Vitamin D | 4.6µg | 23% | |
| Selenium | 64µg | 76.2µg | 22% |
| Zinc | 2.73mg | 0.43mg | 21% |
| Vitamin A | 171µg | 5µg | 18% |
| Vitamin B2 | 0.426mg | 0.226mg | 15% |
| Choline | 78.7mg | 14% | |
| Phosphorus | 338mg | 248mg | 13% |
| Vitamin B6 | 0.11mg | 0.241mg | 10% |
| Vitamin B1 | 0.15mg | 0.027mg | 10% |
| Calcium | 92mg | 17mg | 8% |
| Protein | 25.55g | 22.23g | 7% |
| Vitamin B5 | 0.68mg | 0.404mg | 6% |
| Potassium | 628mg | 467mg | 5% |
| Folate | 29µg | 10µg | 5% |
| Magnesium | 18mg | 33mg | 4% |
| Vitamin E | 0.44mg | 3% | |
| Vitamin B3 | 3.354mg | 2.897mg | 3% |
| Calories | 148kcal | 109kcal | 2% |
| Cholesterol | 67mg | 61mg | 2% |
| Carbs | 5.13g | 0g | 2% |
| Fats | 1.95g | 1.62g | 1% |
| Saturated fat | 0.188g | 0.42g | 1% |
| Monounsaturated fat | 0.172g | 0.466g | 1% |
| Net carbs | 5.13g | 0g | N/A |
| Trans fat | 0.025g | N/A | |
| Polyunsaturated fat | 0.552g | 0.485g | 0% |
| Tryptophan | 0.286mg | 0.296mg | 0% |
| Threonine | 1.099mg | 1.014mg | 0% |
| Isoleucine | 1.112mg | 1.06mg | 0% |
| Leucine | 1.798mg | 1.835mg | 0% |
| Lysine | 1.909mg | 2.188mg | 0% |
| Methionine | 0.576mg | 0.707mg | 0% |
| Phenylalanine | 0.915mg | 0.935mg | 0% |
| Valine | 1.116mg | 1.106mg | 0% |
| Histidine | 0.49mg | 0.502mg | 0% |
| Omega-3 - EPA | 0.138g | 0.107g | N/A |
| Omega-3 - DHA | 0.146g | 0.238g | N/A |
| Omega-3 - DPA | 0.104g | 0.027g | N/A |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
983%
40%
Minerals Daily Need Coverage Score
129%
64%
Comparison summary
Which food is lower in Cholesterol?
Rockfish is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 1113mg)
Which food is lower in glycemic index?
Rockfish is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.232g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.