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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

Clam vs Roe infographic
Infographic link

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
7
:
3
Roe
Contains more Calcium +228.6%
Contains more Iron +264.9%
Contains more Potassium +121.9%
Contains more Zinc +113.3%
Contains more Copper +437.5%
Contains more Manganese +7592.3%
Contains more Selenium +23.8%
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%
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 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +228.6%
Contains more Iron +264.9%
Contains more Potassium +121.9%
Contains more Zinc +113.3%
Contains more Copper +437.5%
Contains more Manganese +7592.3%
Contains more Selenium +23.8%
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less 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.
Clam
4
:
5
Roe
Contains more Vitamin A +88.1%
Contains more Vitamin C +34.8%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +122.8%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +68.2%
Contains more Folate +217.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0% 0%
Contains more Vitamin A +88.1%
Contains more Vitamin C +34.8%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +122.8%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +68.2%
Contains more Folate +217.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
2
Roe
Contains more Carbs +167.2%
Contains more Other +43.5%
Contains more Protein +12%
Contains more Fats +322.1%
Equal in Water - 58.63
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
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Carbs +167.2%
Contains more Other +43.5%
Contains more Protein +12%
Contains more Fats +322.1%
Equal in Water - 58.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
2
Roe
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +1137.8%
Contains more Polyunsaturated fat +516.7%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +1137.8%
Contains more 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.
Clam Roe
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Roe Opinion
Net carbs 5.13g 1.92g Clam
Protein 25.55g 28.62g Roe
Fats 1.95g 8.23g Roe
Carbs 5.13g 1.92g Clam
Calories 148kcal 204kcal Roe
Calcium 92mg 28mg Clam
Iron 2.81mg 0.77mg Clam
Magnesium 18mg 26mg Roe
Phosphorus 338mg 515mg Roe
Potassium 628mg 283mg Clam
Sodium 1202mg 117mg Roe
Zinc 2.73mg 1.28mg Clam
Copper 0.688mg 0.128mg Clam
Manganese 1mg 0.013mg Clam
Selenium 64µg 51.7µg Clam
Vitamin A 570IU 303IU Clam
Vitamin A RAE 171µg 91µg Clam
Vitamin C 22.1mg 16.4mg Clam
Vitamin B1 0.15mg 0.277mg Roe
Vitamin B2 0.426mg 0.949mg Roe
Vitamin B3 3.354mg 2.192mg Clam
Vitamin B5 0.68mg 1.154mg Roe
Vitamin B6 0.11mg 0.185mg Roe
Folate 29µg 92µg Roe
Vitamin B12 98.89µg 11.54µg Clam
Tryptophan 0.286mg 0.375mg Roe
Threonine 1.099mg 1.305mg Roe
Isoleucine 1.112mg 1.465mg Roe
Leucine 1.798mg 2.509mg Roe
Lysine 1.909mg 2.179mg Roe
Methionine 0.576mg 0.71mg Roe
Phenylalanine 0.915mg 1.401mg Roe
Valine 1.116mg 1.676mg Roe
Histidine 0.49mg 0.778mg Roe
Cholesterol 67mg 479mg Clam
Saturated Fat 0.188g 1.866g Clam
Omega-3 - DHA 0.146g 1.747g Roe
Omega-3 - EPA 0.138g 1.26g Roe
Omega-3 - DPA 0.104g 0.105g Roe
Monounsaturated Fat 0.172g 2.129g Roe
Polyunsaturated fat 0.552g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Clam
156%
Roe
Minerals Daily Need Coverage Score
129%
Clam
68%
Roe

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 1085mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 412mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.678g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $100)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
?
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.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.