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  6. Clam vs. Trout

Clam vs. Trout — In-Depth Nutrition Comparison

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Significant differences between Clam and Trout

  • Clam has more Vitamin B12, Copper, Selenium, Manganese, Iron, Vitamin B2, and Vitamin C, however, Trout is richer in Vitamin B5, and Vitamin B6.
  • Clam covers your daily Vitamin B12 needs 3949% more than Trout.
  • Trout has 77 times less Manganese than Clam. Clam has 1mg of Manganese, while Trout has 0.013mg.
  • Trout contains less Sodium.

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

Infographic

Clam vs Trout 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
:
2
Trout
Trout
Contains more Calcium +206.7%
Contains more Iron +680.6%
Contains more Phosphorus +25.2%
Contains more Potassium +39.6%
Contains more Zinc +405.6%
Contains more Copper +1150.9%
Contains more Manganese +7592.3%
Contains more Selenium +127.8%
Contains more Magnesium +66.7%
Contains less Sodium -94.9%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Calcium +206.7%
Contains more Iron +680.6%
Contains more Phosphorus +25.2%
Contains more Potassium +39.6%
Contains more Zinc +405.6%
Contains more Copper +1150.9%
Contains more Manganese +7592.3%
Contains more Selenium +127.8%
Contains more Magnesium +66.7%
Contains less Sodium -94.9%

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
6
:
6
Trout
Trout
Contains more Vitamin A +89.4%
Contains more Vitamin C +662.1%
Contains more Vitamin B2 +298.1%
Contains more Folate +141.7%
Contains more Vitamin B12 +2306.1%
Contains more Vitamin B3 +98.2%
Contains more Vitamin B5 +192.6%
Contains more Vitamin B6 +250.9%
Equal in Vitamin B1 - 0.143
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
Contains more Vitamin A +89.4%
Contains more Vitamin C +662.1%
Contains more Vitamin B2 +298.1%
Contains more Folate +141.7%
Contains more Vitamin B12 +2306.1%
Contains more Vitamin B3 +98.2%
Contains more Vitamin B5 +192.6%
Contains more Vitamin B6 +250.9%
Equal in Vitamin B1 - 0.143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Trout
Trout
Contains more Carbs +∞%
Contains more Other +3630%
Contains more Fats +278.5%
Equal in Protein - 23.8
Equal in Water - 68.72
Clam
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
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Carbs +∞%
Contains more Other +3630%
Contains more Fats +278.5%
Equal in Protein - 23.8
Equal in Water - 68.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Trout
Trout
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +1273.8%
Contains more Polyunsaturated fat +225.9%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +1273.8%
Contains more Polyunsaturated fat +225.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Trout Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 23.8g Clam
Fats 1.95g 7.38g Trout
Carbs 5.13g 0g Clam
Calories 148kcal 168kcal Trout
Calcium 92mg 30mg Clam
Iron 2.81mg 0.36mg Clam
Magnesium 18mg 30mg Trout
Phosphorus 338mg 270mg Clam
Potassium 628mg 450mg Clam
Sodium 1202mg 61mg Trout
Zinc 2.73mg 0.54mg Clam
Copper 0.688mg 0.055mg Clam
Manganese 1mg 0.013mg Clam
Selenium 64µg 28.1µg Clam
Vitamin A 570IU 301IU Clam
Vitamin A RAE 171µg 100µg Clam
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 22.1mg 2.9mg Clam
Vitamin B1 0.15mg 0.143mg Clam
Vitamin B2 0.426mg 0.107mg Clam
Vitamin B3 3.354mg 6.646mg Trout
Vitamin B5 0.68mg 1.99mg Trout
Vitamin B6 0.11mg 0.386mg Trout
Folate 29µg 12µg Clam
Vitamin B12 98.89µg 4.11µg Clam
Vitamin K 0.1µg Trout
Tryptophan 0.286mg 0.279mg Clam
Threonine 1.099mg 1.092mg Clam
Isoleucine 1.112mg 1.148mg Trout
Leucine 1.798mg 2.025mg Trout
Lysine 1.909mg 2.287mg Trout
Methionine 0.576mg 0.738mg Trout
Phenylalanine 0.915mg 0.973mg Trout
Valine 1.116mg 1.283mg Trout
Histidine 0.49mg 0.733mg Trout
Cholesterol 67mg 70mg Clam
Trans Fat 0.056g Clam
Saturated Fat 0.188g 1.651g Clam
Omega-3 - DHA 0.146g 0.616g Trout
Omega-3 - EPA 0.138g 0.259g Trout
Omega-3 - DPA 0.104g 0.109g Trout
Monounsaturated Fat 0.172g 2.363g Trout
Polyunsaturated fat 0.552g 1.799g Trout
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Trout
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
131%
Trout
Minerals Daily Need Coverage Score
129%
Clam
40%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 1141mg)
Which food is lower in glycemic index?
Trout
Trout is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.463g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.