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Clam vs. Shad — In-Depth Nutrition Comparison

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The main differences between clam and shad

  • Clam is richer in vitamin B12, copper, manganese, selenium, vitamin C, zinc, and iron, yet shad is richer in vitamin B3 and vitamin B6.
  • Daily need coverage for vitamin B12 for clam is 4115% higher.
  • Shad contains less sodium.
  • Shad has a lower glycemic index than clam.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Fish, shad, american, cooked, dry heat.

Infographic

Clam vs Shad 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
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%
Shad
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
Contains more CalciumCalcium +53.3%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +126.6%
Contains more CopperCopper +739%
Contains more ZincZinc +480.9%
Contains more ManganeseManganese +1751.9%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +111.1%
Contains less SodiumSodium -94.6%
~equal in Phosphorus ~349mg

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
5
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%
Shad
4
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 0% 12% 0% 0% 46% 71% 202% 52% 107% 18% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +375%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B12Vitamin B12 +70535.7%
Contains more FolateFolate +70.6%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B3Vitamin B3 +221.1%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +320%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
Shad
1
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more ProteinProtein +17.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +162.7%
Contains more FatsFats +805.1%
~equal in Water ~59.22g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Shad
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Shad DV% diff.
Vitamin B12 98.89µg 0.14µg 4115%
Copper 0.688mg 0.082mg 67%
Sodium 1202mg 65mg 49%
Vitamin B3 3.354mg 10.769mg 46%
Manganese 1mg 0.054mg 41%
Selenium 64µg 46.8µg 31%
Vitamin B6 0.11mg 0.462mg 27%
Vitamin C 22.1mg 0mg 25%
Fats 1.95g 17.65g 24%
Zinc 2.73mg 0.47mg 21%
Iron 2.81mg 1.24mg 20%
Vitamin A 171µg 36µg 15%
Cholesterol 67mg 96mg 10%
Vitamin B2 0.426mg 0.308mg 9%
Protein 25.55g 21.71g 8%
Calories 148kcal 252kcal 5%
Magnesium 18mg 38mg 5%
Potassium 628mg 492mg 4%
Vitamin B5 0.68mg 0.865mg 4%
Polyunsaturated fat 0.552g 4%
Vitamin B1 0.15mg 0.183mg 3%
Calcium 92mg 60mg 3%
Folate 29µg 17µg 3%
Phosphorus 338mg 349mg 2%
Carbs 5.13g 0g 2%
Saturated fat 0.188g 1%
Net carbs 5.13g 0g N/A
Monounsaturated fat 0.172g 0%
Tryptophan 0.286mg 0.243mg 0%
Threonine 1.099mg 0.952mg 0%
Isoleucine 1.112mg 1mg 0%
Leucine 1.798mg 1.764mg 0%
Lysine 1.909mg 1.993mg 0%
Methionine 0.576mg 0.642mg 0%
Phenylalanine 0.915mg 0.847mg 0%
Valine 1.116mg 1.118mg 0%
Histidine 0.49mg 0.639mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Shad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
983%
Clam
40%
Shad
Minerals Daily Need Coverage Score
129%
Clam
60%
Shad

Comparison summary

Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 1137mg)
Which food is lower in Saturated fat?
Shad
Shad is lower in Saturated fat (difference - 0.188g)
Which food is lower in glycemic index?
Shad
Shad is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 29mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.