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Cod vs. Clam — In-Depth Nutrition Comparison

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The main differences between cod and clam

  • Cod is richer in vitamin B5, yet clam is richer in vitamin B12, copper, selenium, manganese, iron, vitamin B2, vitamin C, and zinc.
  • Daily need coverage for vitamin B12 for clam is 4083% higher.
  • Cod contains 225 times more vitamin B5 than clam. Cod contains 153mg of vitamin B5, while clam contains 0.68mg.
  • Cod contains less sodium.
  • Cod has a lower glycemic index than clam.

Food types used in this article are Fish, cod, Atlantic, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Cod vs Clam 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.
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
Contains more MagnesiumMagnesium +77.8%
Contains less SodiumSodium -95.5%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +52.1%
Contains more IronIron +639.5%
Contains more CopperCopper +2357.1%
Contains more ZincZinc +506.7%
Contains more PhosphorusPhosphorus +66.5%
Contains more ManganeseManganese +6566.7%
Contains more SeleniumSelenium +93.4%

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.
Cod
Cod
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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +22400%
Contains more Vitamin B6Vitamin B6 +122.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2110%
Contains more Vitamin AVitamin A +1325%
Contains more Vitamin B1Vitamin B1 +97.4%
Contains more Vitamin B2Vitamin B2 +555.4%
Contains more Vitamin B3Vitamin B3 +62.6%
Contains more Vitamin B12Vitamin B12 +10767%
Contains more FolateFolate +314.3%

All nutrients comparison - raw data values

Nutrient Cod Clam DV% diff.
Vitamin B12 0.91µg 98.89µg 4083%
Vitamin B5 153mg 0.68mg 3046%
Copper 0.028mg 0.688mg 73%
Selenium 33.1µg 64µg 56%
Sodium 54mg 1202mg 50%
Manganese 0.015mg 1mg 43%
Iron 0.38mg 2.81mg 30%
Vitamin B2 0.065mg 0.426mg 28%
Vitamin C 1mg 22.1mg 23%
Zinc 0.45mg 2.73mg 21%
Phosphorus 203mg 338mg 19%
Vitamin A 12µg 171µg 18%
Protein 17.81g 25.55g 15%
Choline 65.2mg 12%
Vitamin B6 0.245mg 0.11mg 10%
Cholesterol 43mg 67mg 8%
Calcium 16mg 92mg 8%
Vitamin B3 2.063mg 3.354mg 8%
Potassium 413mg 628mg 6%
Vitamin B1 0.076mg 0.15mg 6%
Folate 7µg 29µg 6%
Vitamin D* 36 IU 5%
Vitamin D 0.9µg 5%
Vitamin E 0.64mg 4%
Calories 82kcal 148kcal 3%
Magnesium 32mg 18mg 3%
Fats 0.67g 1.95g 2%
Carbs 0g 5.13g 2%
Polyunsaturated fat 0.231g 0.552g 2%
Protein per 100 calories 22g 17g N/A
Calories per 10 g protein 46kcal 58kcal N/A
Weight per 100 calories 122g 68g N/A
Net carbs 0g 5.13g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.131g 0.188g 0%
Monounsaturated fat 0.094g 0.172g 0%
Tryptophan 0.199mg 0.286mg 0%
Threonine 0.781mg 1.099mg 0%
Isoleucine 0.821mg 1.112mg 0%
Leucine 1.447mg 1.798mg 0%
Lysine 1.635mg 1.909mg 0%
Methionine 0.527mg 0.576mg 0%
Phenylalanine 0.695mg 0.915mg 0%
Valine 0.917mg 1.116mg 0%
Histidine 0.524mg 0.49mg 0%
Omega-3 - EPA 0.064g 0.138g N/A
Omega-3 - DHA 0.12g 0.146g N/A
Omega-3 - DPA 0.01g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Clam
Clam
4
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
Contains more WaterWater +27.6%
Contains more ProteinProtein +43.5%
Contains more FatsFats +191%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1143.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
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
Contains less Sat. FatSaturated fat -30.3%
Contains more Mono. FatMonounsaturated fat +83%
Contains more Poly. FatPolyunsaturated fat +139%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.