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  6. Perch vs. Clam

Perch vs. Clam — In-Depth Nutrition Comparison

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Significant differences between perch and clam

  • The amount of vitamin B12, selenium, copper, vitamin B2, vitamin C, iron, zinc, and phosphorus in clam is higher than in perch.
  • Clam covers your daily vitamin B12 needs 4029% more than perch.
  • Clam has 2 times less cholesterol than perch. Perch has 115mg of cholesterol, while clam has 67mg.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of perch is 0.

Specific food types used in this comparison are Fish, perch, mixed species, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Perch 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.
Perch
Perch
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
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 more MagnesiumMagnesium +111.1%
Contains less SodiumSodium -93.4%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +142.2%
Contains more CopperCopper +258.3%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +297.5%
~equal in Calcium ~92mg

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.
Perch
Perch
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 3.3% 0% 20% 28% 36% 52% 32% 275% 0% 4.5%
Clam
Clam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +1610%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B12Vitamin B12 +4395%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Perch Clam DV% diff.
Vitamin B12 2.2µg 98.89µg 4029%
Selenium 16.1µg 64µg 87%
Copper 0.192mg 0.688mg 55%
Sodium 79mg 1202mg 49%
Vitamin B2 0.12mg 0.426mg 24%
Vitamin C 1.7mg 22.1mg 23%
Iron 1.16mg 2.81mg 21%
Vitamin A 10µg 171µg 18%
Cholesterol 115mg 67mg 16%
Zinc 1.43mg 2.73mg 12%
Phosphorus 257mg 338mg 12%
Vitamin B3 1.9mg 3.354mg 9%
Potassium 344mg 628mg 8%
Vitamin B1 0.08mg 0.15mg 6%
Folate 6µg 29µg 6%
Magnesium 38mg 18mg 5%
Manganese 0.9mg 1mg 4%
Vitamin B5 0.87mg 0.68mg 4%
Calories 117kcal 148kcal 2%
Carbs 0g 5.13g 2%
Vitamin B6 0.14mg 0.11mg 2%
Protein 24.86g 25.55g 1%
Fats 1.18g 1.95g 1%
Calcium 102mg 92mg 1%
Polyunsaturated fat 0.472g 0.552g 1%
Protein per 100 calories 21g 17g N/A
Calories per 10 g protein 47kcal 58kcal N/A
Weight per 100 calories 85g 68g N/A
Net carbs 0g 5.13g N/A
Saturated fat 0.237g 0.188g 0%
Monounsaturated fat 0.195g 0.172g 0%
Tryptophan 0.278mg 0.286mg 0%
Threonine 1.09mg 1.099mg 0%
Isoleucine 1.145mg 1.112mg 0%
Leucine 2.02mg 1.798mg 0%
Lysine 2.283mg 1.909mg 0%
Methionine 0.736mg 0.576mg 0%
Phenylalanine 0.97mg 0.915mg 0%
Valine 1.281mg 1.116mg 0%
Histidine 0.732mg 0.49mg 0%
Omega-3 - EPA 0.101g 0.138g N/A
Omega-3 - DHA 0.223g 0.146g N/A
Omega-3 - DPA 0.036g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Clam
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 WaterWater +15.1%
Contains more FatsFats +65.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +425.4%
~equal in Protein ~25.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
Clam
Clam
2
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 +13.4%
Contains less Sat. FatSaturated fat -20.7%
Contains more Poly. FatPolyunsaturated fat +16.9%

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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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.