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.

Flatfish

Clam

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%

~equal in Phosphorus ~338mg

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.

Flatfish

Clam

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

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%

~equal in Vitamin B6 ~0.11mg

All nutrients comparison - raw data values

Nutrient			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%
Protein	15.24g	25.55g	21%
Zinc	0.39mg	2.73mg	21%
Vitamin D	3.5µg		18%
Vitamin A	12µg	171µg	18%
Vitamin D*	139 IU		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%
Fats	2.37g	1.95g	1%
Magnesium	22mg	18mg	1%
Monounsaturated fat	0.657g	0.172g	1%
Polyunsaturated fat	0.459g	0.552g	1%
Protein per 100 calories	18g	17g	N/A
Calories per 10 g protein	56kcal	58kcal	N/A
Weight per 100 calories	116g	68g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.9	N/A
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