Orange roughy vs. Clam — In-Depth Nutrition Comparison
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Differences between orange roughy and clam
- Orange roughy has more selenium, while clam has more vitamin B12, copper, manganese, phosphorus, vitamin B2, vitamin C, zinc, and iron.
- Clam's daily need coverage for vitamin B12 is 4101% higher.
- The amount of sodium in orange roughy is lower.
- Orange roughy has a lower glycemic index. The glycemic index of orange roughy is 0, while the glycemic index of clam is 27.
The food types used in this comparison are Fish, roughy, orange, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat.
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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.
| Contains less SodiumSodium | -94.3% |
| Contains more SeleniumSelenium | +38% |
| Contains more CalciumCalcium | +736.4% |
| Contains more PotassiumPotassium | +247% |
| Contains more IronIron | +148.7% |
| Contains more CopperCopper | +817.3% |
| Contains more ZincZinc | +753.1% |
| Contains more PhosphorusPhosphorus | +231.4% |
| Contains more ManganeseManganese | +2602.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +612.5% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +576.2% |
| Contains more Vitamin B3Vitamin B3 | +84.3% |
| Contains more Vitamin B5Vitamin B5 | +1114.3% |
| Contains more Vitamin B6Vitamin B6 | +64.2% |
| Contains more Vitamin B12Vitamin B12 | +20940.4% |
| Contains more FolateFolate | +480% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more OtherOther | +154.4% |
| Contains more ProteinProtein | +12.9% |
| Contains more FatsFats | +116.7% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~63.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.439 g
Polyunsaturated fat:
Poly. Fat
0.184 g
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains less Sat. FatSaturated fat | -81.9% |
| Contains more Mono. FatMonounsaturated fat | +155.2% |
| Contains more Poly. FatPolyunsaturated fat | +200% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.47µg | 98.89µg | 4101% |
| Copper | 0.075mg | 0.688mg | 68% |
| Sodium | 69mg | 1202mg | 49% |
| Selenium | 88.3µg | 64µg | 44% |
| Manganese | 0.037mg | 1mg | 42% |
| Phosphorus | 102mg | 338mg | 34% |
| Vitamin B2 | 0.063mg | 0.426mg | 28% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Zinc | 0.32mg | 2.73mg | 22% |
| Iron | 1.13mg | 2.81mg | 21% |
| Vitamin A | 24µg | 171µg | 16% |
| Potassium | 181mg | 628mg | 13% |
| Vitamin E | 1.87mg | 12% | |
| Vitamin B5 | 0.056mg | 0.68mg | 12% |
| Vitamin B3 | 1.82mg | 3.354mg | 10% |
| Vitamin B1 | 0.045mg | 0.15mg | 9% |
| Calcium | 11mg | 92mg | 8% |
| Folate | 5µg | 29µg | 6% |
| Protein | 22.64g | 25.55g | 6% |
| Cholesterol | 80mg | 67mg | 4% |
| Vitamin B6 | 0.067mg | 0.11mg | 3% |
| Polyunsaturated fat | 0.184g | 0.552g | 2% |
| Calories | 105kcal | 148kcal | 2% |
| Fats | 0.9g | 1.95g | 2% |
| Carbs | 0g | 5.13g | 2% |
| Vitamin K | 1.1µg | 1% | |
| Saturated fat | 0.034g | 0.188g | 1% |
| Monounsaturated fat | 0.439g | 0.172g | 1% |
| Net carbs | 0g | 5.13g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Tryptophan | 0.23mg | 0.286mg | 0% |
| Threonine | 1.03mg | 1.099mg | 0% |
| Isoleucine | 1.058mg | 1.112mg | 0% |
| Leucine | 1.797mg | 1.798mg | 0% |
| Lysine | 2.092mg | 1.909mg | 0% |
| Methionine | 0.728mg | 0.576mg | 0% |
| Phenylalanine | 0.869mg | 0.915mg | 0% |
| Valine | 1.083mg | 1.116mg | 0% |
| Histidine | 0.474mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.006g | 0.138g | N/A |
| Omega-3 - DHA | 0.025g | 0.146g | N/A |
| Omega-3 - DPA | 0.001g | 0.104g | N/A |
| Omega-6 - Eicosadienoic acid | 0.069g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
983%
Minerals Daily Need Coverage Score
65%
129%
Comparison summary
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 1133mg)
Which food is lower in Saturated fat?
Orange roughy is lower in Saturated fat (difference - 0.154g)
Which food is lower in glycemic index?
Orange roughy is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)