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Cod liver oil vs. Clam — In-Depth Nutrition Comparison

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How are Cod liver oil and Clam different?

  • Cod liver oil has more Vitamin A RAE, however, Clam is richer in Vitamin B12, Selenium, Copper, Phosphorus, Manganese, and Iron.
  • Clam covers your daily need of Vitamin B12 4120% more than Cod liver oil.
  • Cod liver oil has 175 times more Vitamin A RAE than Clam. Cod liver oil has 30000µg of Vitamin A RAE, while Clam has 171µg.
  • Clam contains less Saturated Fat.

Fish oil, cod liver and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Cod liver oil 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
:
8
Clam
Contains more Vitamin A +17443.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 A +17443.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +5028.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 Fats +5028.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +27057.6%
Contains more Polyunsaturated fat +3983.5%
Contains less Saturated Fat -99.2%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +27057.6%
Contains more Polyunsaturated fat +3983.5%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Clam Opinion
Net carbs 0g 5.13g Clam
Protein 0g 25.55g Clam
Fats 100g 1.95g Cod liver oil
Carbs 0g 5.13g Clam
Calories 902kcal 148kcal Cod liver oil
Calcium 0mg 92mg Clam
Iron 0mg 2.81mg Clam
Magnesium 0mg 18mg Clam
Phosphorus 0mg 338mg Clam
Potassium 0mg 628mg Clam
Sodium 0mg 1202mg Cod liver oil
Zinc 0mg 2.73mg Clam
Copper 0mg 0.688mg Clam
Manganese 0mg 1mg Clam
Selenium 0µg 64µg Clam
Vitamin A 100000IU 570IU Cod liver oil
Vitamin A RAE 30000µg 171µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.15mg Clam
Vitamin B2 0mg 0.426mg Clam
Vitamin B3 0mg 3.354mg Clam
Vitamin B5 0mg 0.68mg Clam
Vitamin B6 0mg 0.11mg Clam
Folate 0µg 29µg Clam
Vitamin B12 0µg 98.89µg Clam
Tryptophan 0.286mg Clam
Threonine 1.099mg Clam
Isoleucine 1.112mg Clam
Leucine 1.798mg Clam
Lysine 1.909mg Clam
Methionine 0.576mg Clam
Phenylalanine 0.915mg Clam
Valine 1.116mg Clam
Histidine 0.49mg Clam
Cholesterol 570mg 67mg Clam
Saturated Fat 22.608g 0.188g Clam
Omega-3 - DHA 10.968g 0.146g Cod liver oil
Omega-3 - EPA 6.898g 0.138g Cod liver oil
Omega-3 - DPA 0.935g 0.104g Cod liver oil
Monounsaturated Fat 46.711g 0.172g Cod liver oil
Polyunsaturated fat 22.541g 0.552g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1125%
Cod liver oil
1063%
Clam
Minerals Daily Need Coverage Score
0%
Cod liver oil
129%
Clam

Comparison summary

Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1202mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 503mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 22.42g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $5)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.