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  6. Flatfish vs. Clam

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 A RAE than Clam.
  • Clam covers your daily need of Vitamin B12 4066% more than Flatfish.
  • Flatfish contains less Sodium.

Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Flatfish 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.
Flatfish
Flatfish
2
:
8
Clam
Clam
Contains more Magnesium +22.2%
Contains less Sodium -69.8%
Contains more Calcium +268%
Contains more Iron +1121.7%
Contains more Potassium +218.8%
Contains more Zinc +600%
Contains more Copper +2891.3%
Contains more Manganese +5782.4%
Contains more Selenium +96.3%
Equal in Phosphorus - 338
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +22.2%
Contains less Sodium -69.8%
Contains more Calcium +268%
Contains more Iron +1121.7%
Contains more Potassium +218.8%
Contains more Zinc +600%
Contains more Copper +2891.3%
Contains more Manganese +5782.4%
Contains more Selenium +96.3%
Equal in Phosphorus - 338

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
Flatfish
4
:
8
Clam
Clam
Contains more Vitamin A +1440.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +476.9%
Contains more Vitamin B2 +1604%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +199.6%
Contains more Folate +383.3%
Contains more Vitamin B12 +7448.9%
Equal in Vitamin B6 - 0.11
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Clam
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 +1440.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +476.9%
Contains more Vitamin B2 +1604%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +199.6%
Contains more Folate +383.3%
Contains more Vitamin B12 +7448.9%
Equal in Vitamin B6 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
3
Clam
Clam
Contains more Fats +21.5%
Contains more Water +27.5%
Contains more Protein +67.7%
Contains more Carbs +∞%
Contains more Other +191.4%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Clam
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 +21.5%
Contains more Water +27.5%
Contains more Protein +67.7%
Contains more Carbs +∞%
Contains more Other +191.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Clam
Clam
Contains more Monounsaturated Fat +282%
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +20.3%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +282%
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated 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.
Flatfish Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flatfish Clam Opinion
Net carbs 0g 5.13g Clam
Protein 15.24g 25.55g Clam
Fats 2.37g 1.95g Flatfish
Carbs 0g 5.13g Clam
Calories 86kcal 148kcal Clam
Calcium 25mg 92mg Clam
Iron 0.23mg 2.81mg Clam
Magnesium 22mg 18mg Flatfish
Phosphorus 309mg 338mg Clam
Potassium 197mg 628mg Clam
Sodium 363mg 1202mg Flatfish
Zinc 0.39mg 2.73mg Clam
Copper 0.023mg 0.688mg Clam
Manganese 0.017mg 1mg Clam
Selenium 32.6µg 64µg Clam
Vitamin A 37IU 570IU Clam
Vitamin A RAE 12µg 171µg Clam
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.026mg 0.15mg Clam
Vitamin B2 0.025mg 0.426mg Clam
Vitamin B3 1.278mg 3.354mg Clam
Vitamin B5 0.227mg 0.68mg Clam
Vitamin B6 0.115mg 0.11mg Flatfish
Folate 6µg 29µg Clam
Vitamin B12 1.31µg 98.89µg Clam
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.286mg Clam
Threonine 0.719mg 1.099mg Clam
Isoleucine 0.754mg 1.112mg Clam
Leucine 1.335mg 1.798mg Clam
Lysine 1.561mg 1.909mg Clam
Methionine 0.56mg 0.576mg Clam
Phenylalanine 0.624mg 0.915mg Clam
Valine 0.8mg 1.116mg Clam
Histidine 0.374mg 0.49mg Clam
Cholesterol 56mg 67mg Flatfish
Trans Fat 0.014g Clam
Saturated Fat 0.542g 0.188g Clam
Omega-3 - DHA 0.132g 0.146g Clam
Omega-3 - EPA 0.168g 0.138g Flatfish
Omega-3 - DPA 0.034g 0.104g Clam
Monounsaturated Fat 0.657g 0.172g Flatfish
Polyunsaturated fat 0.459g 0.552g Clam
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish 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
31%
Flatfish
1063%
Clam
Minerals Daily Need Coverage Score
43%
Flatfish
129%
Clam

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 839mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 11mg)
Which food is lower in glycemic index?
Flatfish
Flatfish 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 - 0.354g)
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 is cheaper?
?
The foods are relatively equal in price ($)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.