Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Clam

Cod vs. Clam — In-Depth Nutrition Comparison

Compare

A recap on the differences between cod and clam

  • Clam is higher than cod in vitamin B12, copper, selenium, manganese, iron, phosphorus, vitamin B2, vitamin C, and zinc.
  • Clam covers your daily vitamin B12 needs 4077% more than cod.
  • The amount of sodium in cod is lower.
  • The glycemic index of cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat 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 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
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 +133.3%
Contains less SodiumSodium -93.5%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +157.4%
Contains more IronIron +473.5%
Contains more CopperCopper +1811.1%
Contains more ZincZinc +370.7%
Contains more PhosphorusPhosphorus +144.9%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +70.2%

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
4
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% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Clam
Clam
8
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 B6Vitamin B6 +157.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2110%
Contains more Vitamin AVitamin A +1121.4%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +439.2%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +277.8%
Contains more Vitamin B12Vitamin B12 +9318.1%
Contains more FolateFolate +262.5%

All nutrients comparison - raw data values

Nutrient Cod Clam DV% diff.
Vitamin B12 1.05µg 98.89µg 4077%
Copper 0.036mg 0.688mg 72%
Sodium 78mg 1202mg 49%
Selenium 37.6µg 64µg 48%
Manganese 0.02mg 1mg 43%
Iron 0.49mg 2.81mg 29%
Phosphorus 138mg 338mg 29%
Vitamin B2 0.079mg 0.426mg 27%
Vitamin C 1mg 22.1mg 23%
Zinc 0.58mg 2.73mg 20%
Vitamin A 14µg 171µg 17%
Choline 83.7mg 15%
Vitamin B6 0.283mg 0.11mg 13%
Potassium 244mg 628mg 11%
Vitamin B5 0.18mg 0.68mg 10%
Calcium 14mg 92mg 8%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Magnesium 42mg 18mg 6%
Protein 22.83g 25.55g 5%
Vitamin E 0.81mg 5%
Vitamin B1 0.088mg 0.15mg 5%
Vitamin B3 2.513mg 3.354mg 5%
Folate 8µg 29µg 5%
Cholesterol 55mg 67mg 4%
Calories 105kcal 148kcal 2%
Fats 0.86g 1.95g 2%
Carbs 0g 5.13g 2%
Polyunsaturated fat 0.292g 0.552g 2%
Protein per 100 calories 22g 17g N/A
Calories per 10 g protein 46kcal 58kcal N/A
Weight per 100 calories 95g 68g N/A
Net carbs 0g 5.13g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.168g 0.188g 0%
Monounsaturated fat 0.124g 0.172g 0%
Tryptophan 0.256mg 0.286mg 0%
Threonine 1.001mg 1.099mg 0%
Isoleucine 1.052mg 1.112mg 0%
Leucine 1.856mg 1.798mg 0%
Lysine 2.097mg 1.909mg 0%
Methionine 0.676mg 0.576mg 0%
Phenylalanine 0.891mg 0.915mg 0%
Valine 1.176mg 1.116mg 0%
Histidine 0.672mg 0.49mg 0%
Omega-3 - EPA 0.004g 0.138g N/A
Omega-3 - DHA 0.154g 0.146g N/A
Omega-3 - DPA 0.013g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 +19.3%
Contains more ProteinProtein +11.9%
Contains more FatsFats +126.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +856.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 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 -10.6%
Contains more Mono. FatMonounsaturated fat +38.7%
Contains more Poly. FatPolyunsaturated fat +89%

People also compare

Cod
Cod vs Gefilte fish
Gefilte fish
Cod
Cod vs Haddock
Haddock
Cod
Cod vs Halibut raw
Halibut raw
Clam
Clam vs Mussels
Mussels
Clam
Clam vs Oyster breaded and fried
Oyster breaded and fried
Clam
Clam vs Roe
Roe

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/171956/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.