Clam vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between clam and swordfish

Clam has more vitamin B12, copper, manganese, iron, vitamin B2, vitamin C, and zinc; however, swordfish is richer in vitamin B6 and vitamin B3.
Clam covers your daily vitamin B12 needs 4053% more than swordfish.
Swordfish contains less sodium.
Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Fish, swordfish, cooked, dry heat.

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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

Swordfish

Contains more CalciumCalcium	+1433.3%
Contains more PotassiumPotassium	+25.9%
Contains more IronIron	+524.4%
Contains more CopperCopper	+1395.7%
Contains more ZincZinc	+250%
Contains more PhosphorusPhosphorus	+11.2%
Contains more ManganeseManganese	+7592.3%

Contains more MagnesiumMagnesium	+94.4%
Contains less SodiumSodium	-91.9%

~equal in Selenium ~68.5µg

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

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+297.7%
Contains more Vitamin B1Vitamin B1	+68.5%
Contains more Vitamin B2Vitamin B2	+576.2%
Contains more Vitamin B5Vitamin B5	+63.1%
Contains more Vitamin B12Vitamin B12	+6004.3%
Contains more FolateFolate	+1350%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+175.9%
Contains more Vitamin B6Vitamin B6	+459.1%
Contains more Vitamin KVitamin K	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	1.62µg	4053%
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Copper	0.688mg	0.046mg	71%
Sodium	1202mg	97mg	48%
Manganese	1mg	0.013mg	43%
Vitamin B6	0.11mg	0.615mg	39%
Vitamin B3	3.354mg	9.254mg	37%
Iron	2.81mg	0.45mg	30%
Vitamin B2	0.426mg	0.063mg	28%
Vitamin C	22.1mg	0mg	25%
Zinc	2.73mg	0.78mg	18%
Vitamin E		2.41mg	16%
Vitamin A	171µg	43µg	14%
Choline		77.5mg	14%
Fats	1.95g	7.93g	9%
Calcium	92mg	6mg	9%
Selenium	64µg	68.5µg	8%
Saturated fat	0.188g	1.911g	8%
Monounsaturated fat	0.172g	3.544g	8%
Folate	29µg	2µg	7%
Phosphorus	338mg	304mg	5%
Vitamin B1	0.15mg	0.089mg	5%
Vitamin B5	0.68mg	0.417mg	5%
Polyunsaturated fat	0.552g	1.368g	5%
Protein	25.55g	23.45g	4%
Cholesterol	67mg	78mg	4%
Magnesium	18mg	35mg	4%
Potassium	628mg	499mg	4%
Carbs	5.13g	0g	2%
Calories	148kcal	172kcal	1%
Protein per 100 calories	17g	14g	N/A
Calories per 10 g protein	58kcal	73kcal	N/A
Weight per 100 calories	68g	58g	N/A
Unsaturated / Saturated Fat ratio	3.9	2.6	N/A
Net carbs	5.13g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.286mg	0.265mg	0%
Threonine	1.099mg	1.035mg	0%
Isoleucine	1.112mg	1.088mg	0%
Leucine	1.798mg	1.919mg	0%
Lysine	1.909mg	2.168mg	0%
Methionine	0.576mg	0.699mg	0%
Phenylalanine	0.915mg	0.922mg	0%
Valine	1.116mg	1.216mg	0%
Histidine	0.49mg	0.695mg	0%
Omega-3 (EPA)	0.138g	0.127g	N/A
Omega-3 (DHA)	0.146g	0.772g	N/A
Omega-3 (DPA)	0.104g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A