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Clam vs. Sunfish — In-Depth Nutrition Comparison

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What are the differences between clam and sunfish?

  • The amount of vitamin B12, selenium, copper, vitamin B2, vitamin C, vitamin A, iron, phosphorus, and vitamin B3 in clam is higher than in sunfish.
  • Clam's daily need coverage for vitamin B12 is 4024% more.
  • Sunfish contains 22 times less vitamin C than clam. Clam contains 22.1mg of vitamin C, while sunfish contains 1mg.
  • Sunfish has less sodium.
  • Sunfish has a lower glycemic index (0) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Fish, sunfish, pumpkin seed, cooked, dry heat types in this article.

Infographic

Clam vs Sunfish infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Clam
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PotassiumPotassium +39.9%
Contains more IronIron +82.5%
Contains more CopperCopper +78.7%
Contains more ZincZinc +37.2%
Contains more PhosphorusPhosphorus +46.3%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +295.1%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +12%
Contains less SodiumSodium -91.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Clam
Clam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 5.7% 0% 23% 20% 27% 52% 32% 289% 0% 13%
Contains more Vitamin CVitamin C +2110%
Contains more Vitamin AVitamin A +905.9%
Contains more Vitamin B1Vitamin B1 +63%
Contains more Vitamin B2Vitamin B2 +401.2%
Contains more Vitamin B3Vitamin B3 +129.4%
Contains more Vitamin B12Vitamin B12 +4181%
Contains more FolateFolate +70.6%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +25.5%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Clam Sunfish DV% diff.
Vitamin B12 98.89µg 2.31µg 4024%
Selenium 64µg 16.2µg 87%
Sodium 1202mg 103mg 48%
Copper 0.688mg 0.385mg 34%
Vitamin B2 0.426mg 0.085mg 26%
Vitamin C 22.1mg 1mg 23%
Vitamin A 171µg 17µg 17%
Iron 2.81mg 1.54mg 16%
Phosphorus 338mg 231mg 15%
Vitamin B3 3.354mg 1.462mg 12%
Zinc 2.73mg 1.99mg 7%
Cholesterol 67mg 86mg 6%
Magnesium 18mg 38mg 5%
Potassium 628mg 449mg 5%
Vitamin B1 0.15mg 0.092mg 5%
Manganese 1mg 0.897mg 4%
Vitamin B5 0.68mg 0.865mg 4%
Folate 29µg 17µg 3%
Calories 148kcal 114kcal 2%
Fats 1.95g 0.9g 2%
Carbs 5.13g 0g 2%
Vitamin B6 0.11mg 0.138mg 2%
Polyunsaturated fat 0.552g 0.315g 2%
Protein 25.55g 24.87g 1%
Calcium 92mg 103mg 1%
Protein per 100 calories 17g 22g N/A
Calories per 10 g protein 58kcal 46kcal N/A
Weight per 100 calories 68g 88g N/A
Net carbs 5.13g 0g N/A
Saturated fat 0.188g 0.178g 0%
Monounsaturated fat 0.172g 0.15g 0%
Tryptophan 0.286mg 0.279mg 0%
Threonine 1.099mg 1.09mg 0%
Isoleucine 1.112mg 1.146mg 0%
Leucine 1.798mg 2.022mg 0%
Lysine 1.909mg 2.284mg 0%
Methionine 0.576mg 0.736mg 0%
Phenylalanine 0.915mg 0.971mg 0%
Valine 1.116mg 1.281mg 0%
Histidine 0.49mg 0.732mg 0%
Omega-3 (EPA) 0.138g 0.047g N/A
Omega-3 (DHA) 0.146g 0.092g N/A
Omega-3 (DPA) 0.104g 0.042g 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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +116.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.8%
~equal in Protein ~24.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +14.7%
Contains more Poly. FatPolyunsaturated fat +75.2%
~equal in Saturated fat ~0.178g

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.