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Clam vs. Wolffish — In-Depth Nutrition Comparison

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Summary of differences between clam and wolffish

  • Clam has more vitamin B12, copper, manganese, iron, selenium, vitamin B2, vitamin C, and zinc; however, wolffish is higher in vitamin B6.
  • Clam covers your daily need for vitamin B12, 4023% more than wolffish.
  • Wolffish has less sodium.
  • The glycemic index of clam is higher.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Fish, wolffish, Atlantic, cooked, dry heat.

Infographic

Clam vs Wolffish 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
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 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +2241.7%
Contains more CopperCopper +1759.5%
Contains more ZincZinc +173%
Contains more PhosphorusPhosphorus +32%
Contains more ManganeseManganese +5163.2%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +111.1%
Contains less SodiumSodium -90.9%

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
6
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%
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% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +31.5%
Contains more Vitamin B2Vitamin B2 +339.2%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin B12Vitamin B12 +4108.1%
Contains more FolateFolate +383.3%
Contains more Vitamin B1Vitamin B1 +38.7%
Contains more Vitamin B6Vitamin B6 +320%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.658mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more ProteinProtein +13.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1281.5%
Contains more FatsFats +56.9%
Contains more WaterWater +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +523.3%
Contains more Poly. FatPolyunsaturated fat +96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Wolffish DV% diff.
Vitamin B12 98.89µg 2.35µg 4023%
Copper 0.688mg 0.037mg 72%
Sodium 1202mg 109mg 48%
Manganese 1mg 0.019mg 43%
Iron 2.81mg 0.12mg 34%
Selenium 64µg 46.8µg 31%
Vitamin B6 0.11mg 0.462mg 27%
Vitamin C 22.1mg 0mg 25%
Vitamin B2 0.426mg 0.097mg 25%
Zinc 2.73mg 1mg 16%
Phosphorus 338mg 256mg 12%
Calcium 92mg 8mg 8%
Potassium 628mg 385mg 7%
Folate 29µg 6µg 6%
Protein 25.55g 22.44g 6%
Magnesium 18mg 38mg 5%
Vitamin A 171µg 130µg 5%
Vitamin B1 0.15mg 0.208mg 5%
Vitamin B3 3.354mg 2.598mg 5%
Polyunsaturated fat 0.552g 1.083g 4%
Cholesterol 67mg 59mg 3%
Carbs 5.13g 0g 2%
Monounsaturated fat 0.172g 1.072g 2%
Fats 1.95g 3.06g 2%
Calories 148kcal 123kcal 1%
Saturated fat 0.188g 0.468g 1%
Net carbs 5.13g 0g N/A
Vitamin B5 0.68mg 0.658mg 0%
Tryptophan 0.286mg 0.251mg 0%
Threonine 1.099mg 0.984mg 0%
Isoleucine 1.112mg 1.034mg 0%
Leucine 1.798mg 1.824mg 0%
Lysine 1.909mg 2.061mg 0%
Methionine 0.576mg 0.664mg 0%
Phenylalanine 0.915mg 0.876mg 0%
Valine 1.116mg 1.156mg 0%
Histidine 0.49mg 0.661mg 0%
Omega-3 - EPA 0.138g 0.393g N/A
Omega-3 - DHA 0.146g 0.405g N/A
Omega-3 - DPA 0.104g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Wolffish
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
47%
Wolffish
Minerals Daily Need Coverage Score
129%
Clam
49%
Wolffish

Comparison summary

Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Wolffish
Wolffish contains less Sodium (difference - 1093mg)
Which food is lower in glycemic index?
Wolffish
Wolffish is lower in glycemic index (difference - 27)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.28g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.