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 more CalciumCalcium | +228.6% |
| Contains more PotassiumPotassium | +121.9% |
| Contains more IronIron | +264.9% |
| Contains more CopperCopper | +437.5% |
| Contains more ZincZinc | +113.3% |
| Contains more ManganeseManganese | +7592.3% |
| Contains more SeleniumSelenium | +23.8% |
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more PhosphorusPhosphorus | +52.4% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +34.8% |
| Contains more Vitamin AVitamin A | +87.9% |
| Contains more Vitamin B3Vitamin B3 | +53% |
| Contains more Vitamin B12Vitamin B12 | +756.9% |
| Contains more Vitamin B1Vitamin B1 | +84.7% |
| Contains more Vitamin B2Vitamin B2 | +122.8% |
| Contains more Vitamin B5Vitamin B5 | +69.7% |
| Contains more Vitamin B6Vitamin B6 | +68.2% |
| Contains more FolateFolate | +217.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 11.54µg | 3640% |
| Cholesterol | 67mg | 479mg | 137% |
| Copper | 0.688mg | 0.128mg | 62% |
| Sodium | 1202mg | 117mg | 47% |
| Manganese | 1mg | 0.013mg | 43% |
| Vitamin B2 | 0.426mg | 0.949mg | 40% |
| Iron | 2.81mg | 0.77mg | 26% |
| Phosphorus | 338mg | 515mg | 25% |
| Selenium | 64µg | 51.7µg | 22% |
| Polyunsaturated fat | 0.552g | 3.404g | 19% |
| Folate | 29µg | 92µg | 16% |
| Zinc | 2.73mg | 1.28mg | 13% |
| Vitamin B1 | 0.15mg | 0.277mg | 11% |
| Potassium | 628mg | 283mg | 10% |
| Fats | 1.95g | 8.23g | 10% |
| Vitamin A | 171µg | 91µg | 9% |
| Vitamin B5 | 0.68mg | 1.154mg | 9% |
| Saturated fat | 0.188g | 1.866g | 8% |
| Vitamin B3 | 3.354mg | 2.192mg | 7% |
| Calcium | 92mg | 28mg | 6% |
| Vitamin C | 22.1mg | 16.4mg | 6% |
| Protein | 25.55g | 28.62g | 6% |
| Vitamin B6 | 0.11mg | 0.185mg | 6% |
| Monounsaturated fat | 0.172g | 2.129g | 5% |
| Calories | 148kcal | 204kcal | 3% |
| Magnesium | 18mg | 26mg | 2% |
| Carbs | 5.13g | 1.92g | 1% |
| Net carbs | 5.13g | 1.92g | N/A |
| Tryptophan | 0.286mg | 0.375mg | 0% |
| Threonine | 1.099mg | 1.305mg | 0% |
| Isoleucine | 1.112mg | 1.465mg | 0% |
| Leucine | 1.798mg | 2.509mg | 0% |
| Lysine | 1.909mg | 2.179mg | 0% |
| Methionine | 0.576mg | 0.71mg | 0% |
| Phenylalanine | 0.915mg | 1.401mg | 0% |
| Valine | 1.116mg | 1.676mg | 0% |
| Histidine | 0.49mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.138g | 1.26g | N/A |
| Omega-3 - DHA | 0.146g | 1.747g | N/A |
| Omega-3 - DPA | 0.104g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +167.2% |
| Contains more OtherOther | +43.5% |
| Contains more ProteinProtein | +12% |
| Contains more FatsFats | +322.1% |
~equal in
Water
~58.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Mono. FatMonounsaturated fat | +1137.8% |
| Contains more Poly. FatPolyunsaturated fat | +516.7% |
