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Caviar vs. Clam — In-Depth Nutrition Comparison

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Differences between Caviar and Clam

  • Caviar has more Iron, Magnesium, and Vitamin B5, while Clam has more Vitamin B12, Copper, Manganese, Vitamin C, and Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 3287% higher.
  • Clam contains 22 times less Saturated Fat than Caviar. Caviar contains 4.06g of Saturated Fat, while Clam contains 0.188g.

The food types used in this comparison are Fish, caviar, black and red, granular and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Caviar 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Caviar
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Clam
5
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 +1566.7%
Contains more CalciumCalcium +198.9%
Contains more IronIron +322.8%
Contains more PotassiumPotassium +247%
Contains more CopperCopper +525.5%
Contains more ZincZinc +187.4%
Contains less SodiumSodium -19.9%
Contains more ManganeseManganese +1900%
~equal in Phosphorus ~338mg
~equal in Selenium ~64µg

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.
Caviar
10
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% 54% 38% 87% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Clam
3
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin AVitamin A +58.8%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B5Vitamin B5 +414.7%
Contains more Vitamin B6Vitamin B6 +190.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2695%
Contains more Vitamin B12Vitamin B12 +394.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
2
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
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
Contains more FatsFats +817.9%
Contains more OtherOther +60.9%
Contains more CarbsCarbs +28.3%
Contains more WaterWater +34%
~equal in Protein ~25.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
2
25% 29% 46%
Saturated Fat: Sat. Fat 4.06 g
Monounsaturated Fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
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
Contains more Mono. FatMonounsaturated Fat +2592.4%
Contains more Poly. FatPolyunsaturated fat +1241.5%
Contains less Sat. FatSaturated Fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caviar Clam Opinion
Calories 264kcal 148kcal Caviar
Protein 24.6g 25.55g Clam
Fats 17.9g 1.95g Caviar
Vitamin C 0mg 22.1mg Clam
Net carbs 4g 5.13g Clam
Carbs 4g 5.13g Clam
Cholesterol 588mg 67mg Clam
Vitamin D 117IU Caviar
Magnesium 300mg 18mg Caviar
Calcium 275mg 92mg Caviar
Potassium 181mg 628mg Clam
Iron 11.88mg 2.81mg Caviar
Copper 0.11mg 0.688mg Clam
Zinc 0.95mg 2.73mg Clam
Phosphorus 356mg 338mg Caviar
Sodium 1500mg 1202mg Clam
Vitamin A 905IU 570IU Caviar
Vitamin A RAE 271µg 171µg Caviar
Vitamin E 1.89mg Caviar
Vitamin D 2.9µg Caviar
Manganese 0.05mg 1mg Clam
Selenium 65.5µg 64µg Caviar
Vitamin B1 0.19mg 0.15mg Caviar
Vitamin B2 0.62mg 0.426mg Caviar
Vitamin B3 0.12mg 3.354mg Clam
Vitamin B5 3.5mg 0.68mg Caviar
Vitamin B6 0.32mg 0.11mg Caviar
Vitamin B12 20µg 98.89µg Clam
Vitamin K 0.6µg Caviar
Folate 50µg 29µg Caviar
Choline 490.9mg Caviar
Saturated Fat 4.06g 0.188g Clam
Monounsaturated Fat 4.631g 0.172g Caviar
Polyunsaturated fat 7.405g 0.552g Caviar
Tryptophan 0.323mg 0.286mg Caviar
Threonine 1.263mg 1.099mg Caviar
Isoleucine 1.035mg 1.112mg Clam
Leucine 2.133mg 1.798mg Caviar
Lysine 1.834mg 1.909mg Clam
Methionine 0.646mg 0.576mg Caviar
Phenylalanine 1.071mg 0.915mg Caviar
Valine 1.263mg 1.116mg Caviar
Histidine 0.649mg 0.49mg Caviar
Omega-3 - EPA 2.741g 0.138g Caviar
Omega-3 - DHA 3.8g 0.146g Caviar
Omega-3 - DPA 0.229g 0.104g Caviar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Clam
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
266%
Caviar
981%
Clam
Minerals Daily Need Coverage Score
153%
Caviar
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 521mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.872g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $100)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food is richer in minerals?
?
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

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.