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Halibut vs. Clam — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of 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
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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.
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% 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% 57% 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

All nutrients comparison - raw data values

Nutrient Halibut Clam DV% diff.
Vitamin B12 0.96µg 98.89µg 4080%
Copper 0.038mg 0.688mg 72%
Sodium 103mg 1202mg 48%
Manganese 0.015mg 1mg 43%
Selenium 46.8µg 64µg 31%
Vitamin B6 0.485mg 0.11mg 29%
Monounsaturated fat 10.742g 0.172g 26%
Vitamin C 0mg 22.1mg 25%
Vitamin B2 0.103mg 0.426mg 25%
Iron 0.85mg 2.81mg 25%
Fats 17.74g 1.95g 24%
Zinc 0.51mg 2.73mg 20%
Phosphorus 210mg 338mg 18%
Vitamin A 18µg 171µg 17%
Protein 18.42g 25.55g 14%
Saturated fat 3.102g 0.188g 13%
Vitamin B3 1.923mg 3.354mg 9%
Calcium 4mg 92mg 9%
Potassium 344mg 628mg 8%
Vitamin B5 0.288mg 0.68mg 8%
Polyunsaturated fat 1.753g 0.552g 8%
Folate 1µg 29µg 7%
Vitamin B1 0.073mg 0.15mg 6%
Calories 239kcal 148kcal 5%
Magnesium 33mg 18mg 4%
Cholesterol 59mg 67mg 3%
Carbs 0g 5.13g 2%
Net carbs 0g 5.13g N/A
Tryptophan 0.206mg 0.286mg 0%
Threonine 0.808mg 1.099mg 0%
Isoleucine 0.849mg 1.112mg 0%
Leucine 1.497mg 1.798mg 0%
Lysine 1.692mg 1.909mg 0%
Methionine 0.545mg 0.576mg 0%
Phenylalanine 0.719mg 0.915mg 0%
Valine 0.949mg 1.116mg 0%
Histidine 0.542mg 0.49mg 0%
Omega-3 - EPA 0.674g 0.138g N/A
Omega-3 - DHA 0.504g 0.146g N/A
Omega-3 - DPA 0.114g 0.104g N/A

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%

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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.