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Rainbow trout vs Clam - In-Depth Nutrition Comparison

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How are Rainbow trout and Clam different?

  • Rainbow trout is higher in Vitamin B5, however Clam is richer in Vitamin B12, Selenium, Copper, Manganese, Iron, Vitamin B2, Vitamin C, and Zinc.
  • Daily need coverage for Vitamin B12 from Clam is 3941% higher.
  • Rainbow trout contains 2 times more Vitamin B5 than Clam. While Rainbow trout contains 1.667mg of Vitamin B5, Clam contains only 0.68mg.
  • Rainbow trout has less Sodium.

Fish, trout, rainbow, farmed, raw and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Rainbow trout 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
Contains more Magnesium +38.9%
Contains less Sodium -95.8%
Contains more Calcium +268%
Contains more Iron +806.5%
Contains more Phosphorus +49.6%
Contains more Potassium +66.6%
Contains more Zinc +506.7%
Contains more Copper +1395.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains more Magnesium +38.9%
Contains less Sodium -95.8%
Contains more Calcium +268%
Contains more Iron +806.5%
Contains more Phosphorus +49.6%
Contains more Potassium +66.6%
Contains more Zinc +506.7%
Contains more Copper +1395.7%

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
:
6
Clam
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +145.1%
Contains more Vitamin B6 +209.1%
Contains more Vitamin A +103.6%
Contains more Vitamin C +662.1%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +373.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +2199.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 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 B3 +66%
Contains more Vitamin B5 +145.1%
Contains more Vitamin B6 +209.1%
Contains more Vitamin A +103.6%
Contains more Vitamin C +662.1%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +373.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +2199.8%

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.
Rainbow trout Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Clam Opinion
Net carbs 0g 5.13g Clam
Protein 19.94g 25.55g Clam
Fats 6.18g 1.95g Rainbow trout
Carbs 0g 5.13g Clam
Calories 141kcal 148kcal Clam
Starch g g
Fructose g g
Sugar 0g g Clam
Fiber 0g 0g
Calcium 25mg 92mg Clam
Iron 0.31mg 2.81mg Clam
Magnesium 25mg 18mg Rainbow trout
Phosphorus 226mg 338mg Clam
Potassium 377mg 628mg Clam
Sodium 51mg 1202mg Rainbow trout
Zinc 0.45mg 2.73mg Clam
Copper 0.046mg 0.688mg Clam
Vitamin A 280IU 570IU Clam
Vitamin E 2.34mg mg Rainbow trout
Vitamin D 635IU IU Rainbow trout
Vitamin D 15.9µg µg Rainbow trout
Vitamin C 2.9mg 22.1mg Clam
Vitamin B1 0.12mg 0.15mg Clam
Vitamin B2 0.09mg 0.426mg Clam
Vitamin B3 5.567mg 3.354mg Rainbow trout
Vitamin B5 1.667mg 0.68mg Rainbow trout
Vitamin B6 0.34mg 0.11mg Rainbow trout
Folate 11µg 29µg Clam
Vitamin B12 4.3µg 98.89µg Clam
Vitamin K 0.1µg µg Rainbow trout
Tryptophan 0.234mg 0.286mg Clam
Threonine 0.915mg 1.099mg Clam
Isoleucine 0.962mg 1.112mg Clam
Leucine 1.696mg 1.798mg Clam
Lysine 1.916mg 1.909mg Rainbow trout
Methionine 0.618mg 0.576mg Rainbow trout
Phenylalanine 0.815mg 0.915mg Clam
Valine 1.075mg 1.116mg Clam
Histidine 0.614mg 0.49mg Rainbow trout
Cholesterol 59mg 67mg Rainbow trout
Trans Fat 0.047g g Clam
Saturated Fat 1.383g 0.188g Clam
Monounsaturated Fat 1.979g 0.172g Rainbow trout
Polyunsaturated fat 1.507g 0.552g Rainbow trout

Which food is preferable for your diet?

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

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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
119
Rainbow trout
1063
Clam
Mineral Summary Score
25
Rainbow trout
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
120%
Rainbow trout
153%
Clam
Carbohydrates
0%
Rainbow trout
5%
Clam
Fats
29%
Rainbow trout
9%
Clam

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1151mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 8mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.195g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.