Clam vs. Roe — In-Depth Nutrition Comparison
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What are the main differences between Clam and Roe?
- Clam is richer in Vitamin B12, Copper, Manganese, Iron, and Selenium, while Roe is higher in Vitamin B2, Phosphorus, and Folate.
- Clam's daily need coverage for Vitamin B12 is 3640% higher.
- Roe has 77 times less Manganese than Clam. Clam has 1mg of Manganese, while Roe has 0.013mg.
- Roe is lower in Sodium.
We used Mollusks, clam, mixed species, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat types in this comparison.
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.
Contains
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Calcium
+228.6%
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Iron
+264.9%
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Potassium
+121.9%
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Zinc
+113.3%
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Copper
+437.5%
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Manganese
+7592.3%
Contains
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Selenium
+23.8%
Contains
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Magnesium
+44.4%
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Phosphorus
+52.4%
Contains
less
Sodium
-90.3%
Contains
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Calcium
+228.6%
Contains
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Iron
+264.9%
Contains
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Potassium
+121.9%
Contains
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Zinc
+113.3%
Contains
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Copper
+437.5%
Contains
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Manganese
+7592.3%
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Selenium
+23.8%
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Magnesium
+44.4%
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Phosphorus
+52.4%
Contains
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Sodium
-90.3%
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.
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Contains
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Vitamin A
+88.1%
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Vitamin C
+34.8%
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Vitamin B3
+53%
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Vitamin B12
+756.9%
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Vitamin B1
+84.7%
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Vitamin B2
+122.8%
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Vitamin B5
+69.7%
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Vitamin B6
+68.2%
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Folate
+217.2%
Contains
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Vitamin A
+88.1%
Contains
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Vitamin C
+34.8%
Contains
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Vitamin B3
+53%
Contains
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Vitamin B12
+756.9%
Contains
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Vitamin B1
+84.7%
Contains
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Vitamin B2
+122.8%
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Vitamin B5
+69.7%
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Vitamin B6
+68.2%
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Folate
+217.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+167.2%
Contains
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Other
+43.5%
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Protein
+12%
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Fats
+322.1%
Equal in Water - 58.63
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Carbs
+167.2%
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Other
+43.5%
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Protein
+12%
Contains
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Fats
+322.1%
Equal in Water - 58.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-89.9%
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Monounsaturated Fat
+1137.8%
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Polyunsaturated fat
+516.7%
Contains
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Saturated Fat
-89.9%
Contains
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Monounsaturated Fat
+1137.8%
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Polyunsaturated fat
+516.7%
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.13g | 1.92g |
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| Protein | 25.55g | 28.62g |
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| Fats | 1.95g | 8.23g |
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| Carbs | 5.13g | 1.92g |
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| Calories | 148kcal | 204kcal |
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| Calcium | 92mg | 28mg |
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| Iron | 2.81mg | 0.77mg |
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| Magnesium | 18mg | 26mg |
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| Phosphorus | 338mg | 515mg |
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| Potassium | 628mg | 283mg |
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| Sodium | 1202mg | 117mg |
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| Zinc | 2.73mg | 1.28mg |
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| Copper | 0.688mg | 0.128mg |
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| Manganese | 1mg | 0.013mg |
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| Selenium | 64µg | 51.7µg |
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| Vitamin A | 570IU | 303IU |
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| Vitamin A RAE | 171µg | 91µg |
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| Vitamin C | 22.1mg | 16.4mg |
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| Vitamin B1 | 0.15mg | 0.277mg |
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| Vitamin B2 | 0.426mg | 0.949mg |
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| Vitamin B3 | 3.354mg | 2.192mg |
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| Vitamin B5 | 0.68mg | 1.154mg |
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| Vitamin B6 | 0.11mg | 0.185mg |
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| Folate | 29µg | 92µg |
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| Vitamin B12 | 98.89µg | 11.54µg |
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| Tryptophan | 0.286mg | 0.375mg |
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| Threonine | 1.099mg | 1.305mg |
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| Isoleucine | 1.112mg | 1.465mg |
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| Leucine | 1.798mg | 2.509mg |
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| Lysine | 1.909mg | 2.179mg |
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| Methionine | 0.576mg | 0.71mg |
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| Phenylalanine | 0.915mg | 1.401mg |
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| Valine | 1.116mg | 1.676mg |
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| Histidine | 0.49mg | 0.778mg |
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| Cholesterol | 67mg | 479mg |
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| Saturated Fat | 0.188g | 1.866g |
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| Omega-3 - DHA | 0.146g | 1.747g |
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| Omega-3 - EPA | 0.138g | 1.26g |
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| Omega-3 - DPA | 0.104g | 0.105g |
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| Monounsaturated Fat | 0.172g | 2.129g |
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| Polyunsaturated fat | 0.552g | 3.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
169%
Minerals Daily Need Coverage Score
129%
68%
Comparison summary
Which food contains less Sodium?
Roe contains less Sodium (difference - 1085mg)
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 412mg)
Which food is lower in Saturated Fat?
Clam is lower in Saturated Fat (difference - 1.678g)
Which food is cheaper?
Clam is cheaper (difference - $100)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)
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.