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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 4082% 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 Iron +639.5%
Contains more Calcium +475%
Contains more Potassium +52.1%
Contains more Copper +2357.1%
Contains more Zinc +506.7%
Contains more Phosphorus +66.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 5% 37% 23% 10% 13% 87% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Contains more Magnesium +77.8%
Contains less Sodium -95.5%
Contains more Iron +639.5%
Contains more Calcium +475%
Contains more Potassium +52.1%
Contains more Copper +2357.1%
Contains more Zinc +506.7%
Contains more Phosphorus +66.5%

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 C +2110%
Contains more Vitamin A +1325%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +555.4%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B12 +10767%
Contains more Folate +314.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 3% 13% 27% 19% 15% 39% 9180% 57% 114% 1% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Contains more Vitamin B5 +22400%
Contains more Vitamin B6 +122.7%
Contains more Vitamin C +2110%
Contains more Vitamin A +1325%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +555.4%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B12 +10767%
Contains more Folate +314.3%

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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1148mg)
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.

All nutrients comparison - raw data values

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

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.