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Clam vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between clam and fish sandwiches

  • Clam is richer than fish sandwiches in vitamin B12, selenium, copper, manganese, phosphorus, vitamin C, vitamin B2, zinc, and iron.
  • Daily need coverage for vitamin B12 for clam is 4092% higher.
  • Clam contains 12 times more vitamin C than fish sandwiches. Clam contains 22.1mg of vitamin C, while fish sandwiches contain 1.8mg.
  • Fish sandwiches contain less sodium.
  • Clam has a lower glycemic index than fish sandwiches.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Fast foods, fish sandwich, with tartar sauce.

Infographic

Clam vs Fish sandwich 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
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +148.6%
Contains more PotassiumPotassium +204.9%
Contains more IronIron +87.3%
Contains more CopperCopper +817.3%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +191.4%
Contains more ManganeseManganese +278.8%
Contains more SeleniumSelenium +255.6%
Contains more MagnesiumMagnesium +38.9%
Contains less SodiumSodium -49.9%

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
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +1127.8%
Contains more Vitamin AVitamin A +2750%
Contains more Vitamin B2Vitamin B2 +204.3%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin B12Vitamin B12 +14442.6%
Contains more Vitamin B1Vitamin B1 +40%
Contains more FolateFolate +58.6%

All nutrients comparison - raw data values

Nutrient Clam Fish sandwich DV% diff.
Vitamin B12 98.89µg 0.68µg 4092%
Selenium 64µg 18µg 84%
Copper 0.688mg 0.075mg 68%
Polyunsaturated fat 0.552g 6.257g 38%
Phosphorus 338mg 116mg 32%
Manganese 1mg 0.264mg 32%
Protein 25.55g 10.29g 31%
Sodium 1202mg 602mg 26%
Vitamin C 22.1mg 1.8mg 23%
Vitamin B2 0.426mg 0.14mg 22%
Zinc 2.73mg 0.49mg 20%
Vitamin A 171µg 6µg 18%
Iron 2.81mg 1.5mg 16%
Fats 1.95g 12.45g 16%
Potassium 628mg 206mg 12%
Vitamin K 13.6µg 11%
Cholesterol 67mg 35mg 11%
Saturated fat 0.188g 1.949g 8%
Vitamin B3 3.354mg 2.15mg 8%
Carbs 5.13g 26.69g 7%
Calcium 92mg 37mg 6%
Vitamin B5 0.68mg 0.37mg 6%
Monounsaturated fat 0.172g 2.595g 6%
Calories 148kcal 257kcal 5%
Vitamin B1 0.15mg 0.21mg 5%
Choline 28.9mg 5%
Folate 29µg 46µg 4%
Fiber 0g 1g 4%
Vitamin E 0.55mg 4%
Vitamin B6 0.11mg 0.07mg 3%
Fructose 1.47g 2%
Magnesium 18mg 25mg 2%
Vitamin D 0.2µg 1%
Vitamin D 9IU 1%
Net carbs 5.13g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g 0.029g N/A
Omega-3 - DHA 0.146g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.104g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +148.3%
Contains more WaterWater +31.4%
Contains more OtherOther +75.1%
Contains more FatsFats +538.5%
Contains more CarbsCarbs +420.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +1408.7%
Contains more Poly. FatPolyunsaturated fat +1033.5%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.