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 | +88.1% |
| 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% |
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% |
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 |
| Calories | 148kcal | 204kcal |
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| Protein | 25.55g | 28.62g |
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| Fats | 1.95g | 8.23g |
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| Vitamin C | 22.1mg | 16.4mg |
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| Net carbs | 5.13g | 1.92g |
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| Carbs | 5.13g | 1.92g |
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| Cholesterol | 67mg | 479mg |
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| Magnesium | 18mg | 26mg |
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| Calcium | 92mg | 28mg |
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| Potassium | 628mg | 283mg |
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| Iron | 2.81mg | 0.77mg |
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| Copper | 0.688mg | 0.128mg |
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| Zinc | 2.73mg | 1.28mg |
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| Phosphorus | 338mg | 515mg |
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| Sodium | 1202mg | 117mg |
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| Vitamin A | 570IU | 303IU |
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| Vitamin A | 171µg | 91µg |
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| Manganese | 1mg | 0.013mg |
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| Selenium | 64µg | 51.7µg |
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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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| Vitamin B12 | 98.89µg | 11.54µg |
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| Folate | 29µg | 92µg |
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| Saturated Fat | 0.188g | 1.866g |
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| Monounsaturated Fat | 0.172g | 2.129g |
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| Polyunsaturated fat | 0.552g | 3.404g |
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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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| Omega-3 - EPA | 0.138g | 1.26g |
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| Omega-3 - DHA | 0.146g | 1.747g |
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| Omega-3 - DPA | 0.104g | 0.105g |
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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 | 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
981%
156%
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?
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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.