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  6. Clam vs. Tilefish

Clam vs. Tilefish — In-Depth Nutrition Comparison

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Important differences between clam and tilefish

  • Clam has more vitamin B12, copper, manganese, iron, vitamin C, selenium, zinc, and vitamin B2; however, tilefish has more vitamin B6.
  • Clam's daily need coverage for vitamin B12 is 4016% more.
  • Tilefish is lower in sodium.
  • Clam has a higher glycemic index than tilefish.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Fish, tilefish, cooked, dry heat.

Infographic

Clam vs Tilefish 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 24% 7.8% 45% 12% 17% 14% 101% 7.7% 2% 281%
Contains more CalciumCalcium +253.8%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +806.5%
Contains more CopperCopper +1223.1%
Contains more ZincZinc +415.1%
Contains more PhosphorusPhosphorus +43.2%
Contains more ManganeseManganese +6566.7%
Contains more SeleniumSelenium +24.3%
Contains more MagnesiumMagnesium +83.3%
Contains less SodiumSodium -95.1%

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
5
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 0% 0% 7% 0% 35% 44% 66% 52% 69% 313% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +714.3%
Contains more Vitamin B2Vitamin B2 +124.2%
Contains more Vitamin B12Vitamin B12 +3855.6%
Contains more FolateFolate +70.6%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +172.7%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.14mg
~equal in Vitamin B3 ~3.5mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Clam Tilefish DV% diff.
Vitamin B12 98.89µg 2.5µg 4016%
Copper 0.688mg 0.052mg 71%
Sodium 1202mg 59mg 50%
Manganese 1mg 0.015mg 43%
Iron 2.81mg 0.31mg 31%
Vitamin C 22.1mg 0mg 25%
Selenium 64µg 51.5µg 23%
Zinc 2.73mg 0.53mg 20%
Vitamin B2 0.426mg 0.19mg 18%
Vitamin A 171µg 21µg 17%
Phosphorus 338mg 236mg 15%
Vitamin B6 0.11mg 0.3mg 15%
Calcium 92mg 26mg 7%
Polyunsaturated fat 0.552g 1.246g 5%
Fats 1.95g 4.69g 4%
Magnesium 18mg 33mg 4%
Vitamin B5 0.68mg 0.87mg 4%
Potassium 628mg 512mg 3%
Folate 29µg 17µg 3%
Saturated fat 0.188g 0.868g 3%
Monounsaturated fat 0.172g 1.332g 3%
Protein 25.55g 24.49g 2%
Carbs 5.13g 0g 2%
Cholesterol 67mg 64mg 1%
Vitamin B1 0.15mg 0.14mg 1%
Vitamin B3 3.354mg 3.5mg 1%
Calories 148kcal 147kcal 0%
Protein per 100 calories 17g 17g N/A
Calories per 10 g protein 58kcal 60kcal N/A
Weight per 100 calories 68g 68g N/A
Unsaturated / Saturated Fat ratio 3.9 3 N/A
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.274mg 0%
Threonine 1.099mg 1.074mg 0%
Isoleucine 1.112mg 1.128mg 0%
Leucine 1.798mg 1.99mg 0%
Lysine 1.909mg 2.249mg 0%
Methionine 0.576mg 0.725mg 0%
Phenylalanine 0.915mg 0.956mg 0%
Valine 1.116mg 1.262mg 0%
Histidine 0.49mg 0.721mg 0%
Omega-3 - EPA 0.138g 0.172g N/A
Omega-3 - DHA 0.146g 0.733g N/A
Omega-3 - DPA 0.104g 0.143g 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
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +543.1%
Contains more FatsFats +140.5%
Contains more WaterWater +10.4%
~equal in Protein ~24.49g

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
25% 39% 36%
Saturated fat: Sat. Fat 0.868 g
Monounsaturated fat: Mono. Fat 1.332 g
Polyunsaturated fat: Poly. Fat 1.246 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +674.4%
Contains more Poly. FatPolyunsaturated fat +125.7%

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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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.