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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
5
:
3
Roe
Contains more Iron +264.9%
Contains more Calcium +228.6%
Contains more Potassium +121.9%
Contains more Copper +437.5%
Contains more Zinc +113.3%
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Iron +264.9%
Contains more Calcium +228.6%
Contains more Potassium +121.9%
Contains more Copper +437.5%
Contains more Zinc +113.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
4
:
5
Roe
Contains more Vitamin C +34.8%
Contains more Vitamin A +88.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin C +34.8%
Contains more Vitamin A +88.1%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1063
Clam
169
Roe
Mineral Summary Score
101
Clam
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
153%
Clam
172%
Roe
Carbohydrates
5%
Clam
2%
Roe
Fats
9%
Clam
38%
Roe

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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.

All nutrients comparison - raw data values

Nutrient Clam Roe Opinion
Calories 148 204 Roe
Protein 25.55 28.62 Roe
Fats 1.95 8.23 Roe
Vitamin C 22.1 16.4 Clam
Carbs 5.13 1.92 Clam
Cholesterol 67 479 Clam
Vitamin D
Iron 2.81 0.77 Clam
Calcium 92 28 Clam
Potassium 628 283 Clam
Magnesium 18 26 Roe
Sugar
Fiber 0 0
Copper 0.688 0.128 Clam
Zinc 2.73 1.28 Clam
Starch
Phosphorus 338 515 Roe
Sodium 1202 117 Roe
Vitamin A 570 303 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.277 Roe
Vitamin B2 0.426 0.949 Roe
Vitamin B3 3.354 2.192 Clam
Vitamin B5 0.68 1.154 Roe
Vitamin B6 0.11 0.185 Roe
Vitamin B12 98.89 11.54 Clam
Vitamin K
Folate 29 92 Roe
Trans Fat
Saturated Fat 0.188 1.866 Clam
Monounsaturated Fat 0.172 2.129 Roe
Polyunsaturated fat 0.552 3.404 Roe
Tryptophan 0.286 0.375 Roe
Threonine 1.099 1.305 Roe
Isoleucine 1.112 1.465 Roe
Leucine 1.798 2.509 Roe
Lysine 1.909 2.179 Roe
Methionine 0.576 0.71 Roe
Phenylalanine 0.915 1.401 Roe
Valine 1.116 1.676 Roe
Histidine 0.49 0.778 Roe
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.