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Monkfish vs. Clam — In-Depth Nutrition Comparison

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Important differences between Monkfish and Clam

  • Monkfish has less Vitamin B12, Copper, Manganese, Selenium, Iron, Vitamin B2, Vitamin C, Zinc, and Vitamin A RAE.
  • Clam's daily need coverage for Vitamin B12 is 4077% more.
  • Monkfish is lower in Sodium.

The food varieties used in the comparison are Fish, monkfish, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Monkfish 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.
:
8
Clam
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Calcium +820%
Contains more Iron +585.4%
Contains more Phosphorus +32%
Contains more Potassium +22.4%
Contains more Zinc +415.1%
Contains more Copper +1811.1%
Contains more Manganese +3125.8%
Contains more Selenium +36.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Calcium +820%
Contains more Iron +585.4%
Contains more Phosphorus +32%
Contains more Potassium +22.4%
Contains more Zinc +415.1%
Contains more Copper +1811.1%
Contains more Manganese +3125.8%
Contains more Selenium +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.
:
8
Clam
Contains more Vitamin B6 +151.8%
Contains more Vitamin A +1139.1%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B2 +483.6%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +293.1%
Contains more Folate +262.5%
Contains more Vitamin B12 +9408.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Contains more Vitamin B6 +151.8%
Contains more Vitamin A +1139.1%
Contains more Vitamin C +2110%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B2 +483.6%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +293.1%
Contains more Folate +262.5%
Contains more Vitamin B12 +9408.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Clam
Contains more Water +23.4%
Contains more Protein +37.7%
Contains more Carbs +∞%
Contains more Other +280.6%
Equal in Fats - 1.95
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
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 Water +23.4%
Contains more Protein +37.7%
Contains more Carbs +∞%
Contains more Other +280.6%
Equal in Fats - 1.95

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monkfish Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Monkfish Clam Opinion
Net carbs 0g 5.13g Clam
Protein 18.56g 25.55g Clam
Fats 1.95g 1.95g
Carbs 0g 5.13g Clam
Calories 97kcal 148kcal Clam
Calcium 10mg 92mg Clam
Iron 0.41mg 2.81mg Clam
Magnesium 27mg 18mg Monkfish
Phosphorus 256mg 338mg Clam
Potassium 513mg 628mg Clam
Sodium 23mg 1202mg Monkfish
Zinc 0.53mg 2.73mg Clam
Copper 0.036mg 0.688mg Clam
Manganese 0.031mg 1mg Clam
Selenium 46.8µg 64µg Clam
Vitamin A 46IU 570IU Clam
Vitamin A RAE 14µg 171µg Clam
Vitamin C 1mg 22.1mg Clam
Vitamin B1 0.029mg 0.15mg Clam
Vitamin B2 0.073mg 0.426mg Clam
Vitamin B3 2.558mg 3.354mg Clam
Vitamin B5 0.173mg 0.68mg Clam
Vitamin B6 0.277mg 0.11mg Monkfish
Folate 8µg 29µg Clam
Vitamin B12 1.04µg 98.89µg Clam
Tryptophan 0.208mg 0.286mg Clam
Threonine 0.814mg 1.099mg Clam
Isoleucine 0.855mg 1.112mg Clam
Leucine 1.509mg 1.798mg Clam
Lysine 1.705mg 1.909mg Clam
Methionine 0.549mg 0.576mg Clam
Phenylalanine 0.725mg 0.915mg Clam
Valine 0.956mg 1.116mg Clam
Histidine 0.547mg 0.49mg Monkfish
Cholesterol 32mg 67mg Monkfish
Saturated Fat 0.188g Monkfish
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g Clam
Polyunsaturated fat 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish Clam
Low Fats diet Equal
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
22%
Monkfish
981%
Clam
Minerals Daily Need Coverage Score
48%
Monkfish
129%
Clam

Comparison summary

Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 1179mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Monkfish
Monkfish is lower in glycemic index (difference - 27)
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)
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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.