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Halibut vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Halibut and Clam

  • Halibut is higher in Vitamin B6, yet Clam is higher in Vitamin B12, Copper, Manganese, Selenium, Vitamin B2, Vitamin C, Iron, and Zinc.
  • Clam covers your daily Vitamin B12 needs 4080% more than Halibut.
  • Halibut contains 4 times more Vitamin B6 than Clam. While Halibut contains 0.485mg of Vitamin B6, Clam contains only 0.11mg.
  • The amount of Sodium in Halibut is lower.

Food varieties used in this article are Fish, halibut, greenland, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Halibut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +83.3%
Contains less SodiumSodium -91.4%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +230.6%
Contains more CopperCopper +1710.5%
Contains more ZincZinc +435.3%
Contains more PhosphorusPhosphorus +61%
Contains more ManganeseManganese +6566.7%
Contains more SeleniumSelenium +36.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 0%
Clam
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin B6Vitamin B6 +340.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin B1Vitamin B1 +105.5%
Contains more Vitamin B2Vitamin B2 +313.6%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin B5Vitamin B5 +136.1%
Contains more Vitamin B12Vitamin B12 +10201%
Contains more FolateFolate +2800%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Clam
4
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 FatsFats +809.7%
Contains more ProteinProtein +38.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +90.3%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated Fat: Sat. Fat 3.102 g
Monounsaturated Fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 g
Clam
1
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated Fat +6145.3%
Contains more Poly. FatPolyunsaturated fat +217.6%
Contains less Sat. FatSaturated Fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index 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 Halibut Clam Opinion
Calories 239kcal 148kcal Halibut
Protein 18.42g 25.55g Clam
Fats 17.74g 1.95g Halibut
Vitamin C 0mg 22.1mg Clam
Net carbs 0g 5.13g Clam
Carbs 0g 5.13g Clam
Cholesterol 59mg 67mg Halibut
Magnesium 33mg 18mg Halibut
Calcium 4mg 92mg Clam
Potassium 344mg 628mg Clam
Iron 0.85mg 2.81mg Clam
Copper 0.038mg 0.688mg Clam
Zinc 0.51mg 2.73mg Clam
Phosphorus 210mg 338mg Clam
Sodium 103mg 1202mg Halibut
Vitamin A 60IU 570IU Clam
Vitamin A RAE 18µg 171µg Clam
Manganese 0.015mg 1mg Clam
Selenium 46.8µg 64µg Clam
Vitamin B1 0.073mg 0.15mg Clam
Vitamin B2 0.103mg 0.426mg Clam
Vitamin B3 1.923mg 3.354mg Clam
Vitamin B5 0.288mg 0.68mg Clam
Vitamin B6 0.485mg 0.11mg Halibut
Vitamin B12 0.96µg 98.89µg Clam
Folate 1µg 29µg Clam
Saturated Fat 3.102g 0.188g Clam
Monounsaturated Fat 10.742g 0.172g Halibut
Polyunsaturated fat 1.753g 0.552g Halibut
Tryptophan 0.206mg 0.286mg Clam
Threonine 0.808mg 1.099mg Clam
Isoleucine 0.849mg 1.112mg Clam
Leucine 1.497mg 1.798mg Clam
Lysine 1.692mg 1.909mg Clam
Methionine 0.545mg 0.576mg Clam
Phenylalanine 0.719mg 0.915mg Clam
Valine 0.949mg 1.116mg Clam
Histidine 0.542mg 0.49mg Halibut
Omega-3 - EPA 0.674g 0.138g Halibut
Omega-3 - DHA 0.504g 0.146g Halibut
Omega-3 - DPA 0.114g 0.104g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Halibut
981%
Clam
Minerals Daily Need Coverage Score
47%
Halibut
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 1099mg)
Which food is lower in glycemic index?
Halibut
Halibut is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 2.914g)
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.