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  6. Orange roughy vs. Clam

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.

Infographic

Orange roughy 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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Clam
Clam
7
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 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%
~equal in Magnesium ~18mg

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% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Clam
Clam
9
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 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%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Orange roughy Clam 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Clam
Clam
3
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 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
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Clam
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 less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +155.2%
Contains more Poly. FatPolyunsaturated fat +200%

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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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.