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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 from 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.

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

Infographic

Cod vs Clam infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
2
:
6
Clam
Contains more Magnesium +77.8%
Contains less Sodium -95.5%
Contains more Calcium +475%
Contains more Iron +639.5%
Contains more Phosphorus +66.5%
Contains more Potassium +52.1%
Contains more Zinc +506.7%
Contains more Copper +2357.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains more Magnesium +77.8%
Contains less Sodium -95.5%
Contains more Calcium +475%
Contains more Iron +639.5%
Contains more Phosphorus +66.5%
Contains more Potassium +52.1%
Contains more Zinc +506.7%
Contains more Copper +2357.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
5
:
7
Clam
Contains more Vitamin B5 +22400%
Contains more Vitamin B6 +122.7%
Contains more Vitamin A +1325%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +555.4%
Contains more Vitamin B3 +62.6%
Contains more Folate +314.3%
Contains more Vitamin B12 +10767%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
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%
Contains more Vitamin B5 +22400%
Contains more Vitamin B6 +122.7%
Contains more Vitamin A +1325%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +555.4%
Contains more Vitamin B3 +62.6%
Contains more Folate +314.3%
Contains more Vitamin B12 +10767%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Clam Opinion
Net carbs 0g 5.13g Clam
Protein 17.81g 25.55g Clam
Fats 0.67g 1.95g Clam
Carbs 0g 5.13g Clam
Calories 82kcal 148kcal Clam
Starch g g
Fructose g g
Sugar 0g g Clam
Fiber 0g 0g
Calcium 16mg 92mg Clam
Iron 0.38mg 2.81mg Clam
Magnesium 32mg 18mg Cod
Phosphorus 203mg 338mg Clam
Potassium 413mg 628mg Clam
Sodium 54mg 1202mg Cod
Zinc 0.45mg 2.73mg Clam
Copper 0.028mg 0.688mg Clam
Vitamin A 40IU 570IU Clam
Vitamin E 0.64mg mg Cod
Vitamin D 36IU IU Cod
Vitamin D 0.9µg µg Cod
Vitamin C 1mg 22.1mg Clam
Vitamin B1 0.076mg 0.15mg Clam
Vitamin B2 0.065mg 0.426mg Clam
Vitamin B3 2.063mg 3.354mg Clam
Vitamin B5 153mg 0.68mg Cod
Vitamin B6 0.245mg 0.11mg Cod
Folate 7µg 29µg Clam
Vitamin B12 0.91µg 98.89µg Clam
Vitamin K 0.1µg µg Cod
Tryptophan 0.199mg 0.286mg Clam
Threonine 0.781mg 1.099mg Clam
Isoleucine 0.821mg 1.112mg Clam
Leucine 1.447mg 1.798mg Clam
Lysine 1.635mg 1.909mg Clam
Methionine 0.527mg 0.576mg Clam
Phenylalanine 0.695mg 0.915mg Clam
Valine 0.917mg 1.116mg Clam
Histidine 0.524mg 0.49mg Cod
Cholesterol 43mg 67mg Cod
Trans Fat g g
Saturated Fat 0.131g 0.188g Cod
Monounsaturated Fat 0.094g 0.172g Clam
Polyunsaturated fat 0.231g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
790
Cod
1063
Clam
Mineral Summary Score
24
Cod
101
Clam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
107%
Cod
153%
Clam
Carbohydrates
0%
Cod
5%
Clam
Fats
3%
Cod
9%
Clam

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1148mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.