Flatfish vs. Clam — In-Depth Nutrition Comparison
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How are flatfish and clam different?
- Flatfish contains less vitamin B12, copper, selenium, manganese, iron, vitamin B2, vitamin C, zinc, and vitamin B3 than clam.
- Clam covers your daily need for vitamin B12, 4066% more than flatfish.
- Flatfish contains less sodium.
- Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of flatfish is 0.
Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains less SodiumSodium | -69.8% |
| Contains more CalciumCalcium | +268% |
| Contains more PotassiumPotassium | +218.8% |
| Contains more IronIron | +1121.7% |
| Contains more CopperCopper | +2891.3% |
| Contains more ZincZinc | +600% |
| Contains more ManganeseManganese | +5782.4% |
| Contains more SeleniumSelenium | +96.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1325% |
| Contains more Vitamin B1Vitamin B1 | +476.9% |
| Contains more Vitamin B2Vitamin B2 | +1604% |
| Contains more Vitamin B3Vitamin B3 | +162.4% |
| Contains more Vitamin B5Vitamin B5 | +199.6% |
| Contains more Vitamin B12Vitamin B12 | +7448.9% |
| Contains more FolateFolate | +383.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +21.5% |
| Contains more WaterWater | +27.5% |
| Contains more ProteinProtein | +67.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +191.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +282% |
| Contains less Sat. FatSaturated fat | -65.3% |
| Contains more Poly. FatPolyunsaturated fat | +20.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.31µg | 98.89µg | 4066% |
| Copper | 0.023mg | 0.688mg | 74% |
| Selenium | 32.6µg | 64µg | 57% |
| Manganese | 0.017mg | 1mg | 43% |
| Sodium | 363mg | 1202mg | 36% |
| Iron | 0.23mg | 2.81mg | 32% |
| Vitamin B2 | 0.025mg | 0.426mg | 31% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Zinc | 0.39mg | 2.73mg | 21% |
| Protein | 15.24g | 25.55g | 21% |
| Vitamin A | 12µg | 171µg | 18% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Potassium | 197mg | 628mg | 13% |
| Vitamin B3 | 1.278mg | 3.354mg | 13% |
| Vitamin B1 | 0.026mg | 0.15mg | 10% |
| Vitamin B5 | 0.227mg | 0.68mg | 9% |
| Calcium | 25mg | 92mg | 7% |
| Folate | 6µg | 29µg | 6% |
| Vitamin E | 0.77mg | 5% | |
| Cholesterol | 56mg | 67mg | 4% |
| Phosphorus | 309mg | 338mg | 4% |
| Calories | 86kcal | 148kcal | 3% |
| Carbs | 0g | 5.13g | 2% |
| Saturated fat | 0.542g | 0.188g | 2% |
| Magnesium | 22mg | 18mg | 1% |
| Fats | 2.37g | 1.95g | 1% |
| Monounsaturated fat | 0.657g | 0.172g | 1% |
| Polyunsaturated fat | 0.459g | 0.552g | 1% |
| Net carbs | 0g | 5.13g | N/A |
| Vitamin B6 | 0.115mg | 0.11mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.286mg | 0% |
| Threonine | 0.719mg | 1.099mg | 0% |
| Isoleucine | 0.754mg | 1.112mg | 0% |
| Leucine | 1.335mg | 1.798mg | 0% |
| Lysine | 1.561mg | 1.909mg | 0% |
| Methionine | 0.56mg | 0.576mg | 0% |
| Phenylalanine | 0.624mg | 0.915mg | 0% |
| Valine | 0.8mg | 1.116mg | 0% |
| Histidine | 0.374mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.168g | 0.138g | N/A |
| Omega-3 - DHA | 0.132g | 0.146g | N/A |
| Omega-3 - DPA | 0.034g | 0.104g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
28%
983%
Minerals Daily Need Coverage Score
43%
129%
Comparison summary
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Flatfish contains less Sodium (difference - 839mg)
Which food is lower in glycemic index?
Flatfish is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.354g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.