Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pompano vs. Clam — In-Depth Nutrition Comparison

Compare

How are Pompano and Clam different?

  • Pompano has more Vitamin B1, however, Clam is richer in Vitamin B12, Copper, Manganese, Selenium, Iron, Vitamin C, and Vitamin B2.
  • Clam covers your daily need of Vitamin B12 4070% more than Pompano.
  • Pompano has 24 times more Saturated Fat than Clam. Pompano has 4.499g of Saturated Fat, while Clam has 0.188g.

Fish, pompano, florida, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Pompano 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.
:
6
Clam
Contains more Magnesium +72.2%
Contains less Sodium -93.7%
Contains more Calcium +114%
Contains more Iron +319.4%
Contains more Zinc +295.7%
Contains more Copper +782.1%
Contains more Manganese +3900%
Contains more Selenium +36.8%
Equal in Phosphorus - 338
Equal in Potassium - 628
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +72.2%
Contains less Sodium -93.7%
Contains more Calcium +114%
Contains more Iron +319.4%
Contains more Zinc +295.7%
Contains more Copper +782.1%
Contains more Manganese +3900%
Contains more Selenium +36.8%
Equal in Phosphorus - 338
Equal in Potassium - 628

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.
:
5
Clam
Contains more Vitamin B1 +353.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +109.1%
Contains more Vitamin A +375%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +184%
Contains more Folate +70.6%
Contains more Vitamin B12 +8140.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 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 B1 +353.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +109.1%
Contains more Vitamin A +375%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +184%
Contains more Folate +70.6%
Contains more Vitamin B12 +8140.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Clam
Contains more Fats +522.6%
Contains more Carbs +∞%
Contains more Other +210.8%
Equal in Protein - 25.55
Equal in Water - 63.64
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 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 Fats +522.6%
Contains more Carbs +∞%
Contains more Other +210.8%
Equal in Protein - 25.55
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Clam
Contains more Monounsaturated Fat +1827.3%
Contains more Polyunsaturated fat +164.1%
Contains less Saturated Fat -95.8%
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1827.3%
Contains more Polyunsaturated fat +164.1%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pompano Clam Opinion
Net carbs 0g 5.13g Clam
Protein 23.69g 25.55g Clam
Fats 12.14g 1.95g Pompano
Carbs 0g 5.13g Clam
Calories 211kcal 148kcal Pompano
Calcium 43mg 92mg Clam
Iron 0.67mg 2.81mg Clam
Magnesium 31mg 18mg Pompano
Phosphorus 341mg 338mg Pompano
Potassium 636mg 628mg Pompano
Sodium 76mg 1202mg Pompano
Zinc 0.69mg 2.73mg Clam
Copper 0.078mg 0.688mg Clam
Manganese 0.025mg 1mg Clam
Selenium 46.8µg 64µg Clam
Vitamin A 120IU 570IU Clam
Vitamin A RAE 36µg 171µg Clam
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.68mg 0.15mg Pompano
Vitamin B2 0.15mg 0.426mg Clam
Vitamin B3 3.8mg 3.354mg Pompano
Vitamin B5 0.87mg 0.68mg Pompano
Vitamin B6 0.23mg 0.11mg Pompano
Folate 17µg 29µg Clam
Vitamin B12 1.2µg 98.89µg Clam
Tryptophan 0.265mg 0.286mg Clam
Threonine 1.038mg 1.099mg Clam
Isoleucine 1.092mg 1.112mg Clam
Leucine 1.925mg 1.798mg Pompano
Lysine 2.175mg 1.909mg Pompano
Methionine 0.701mg 0.576mg Pompano
Phenylalanine 0.925mg 0.915mg Pompano
Valine 1.22mg 1.116mg Pompano
Histidine 0.697mg 0.49mg Pompano
Cholesterol 64mg 67mg Pompano
Saturated Fat 4.499g 0.188g Clam
Omega-3 - DHA 0.504g 0.146g Pompano
Omega-3 - EPA 0.224g 0.138g Pompano
Omega-3 - DPA 0.259g 0.104g Pompano
Monounsaturated Fat 3.315g 0.172g Pompano
Polyunsaturated fat 1.458g 0.552g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pompano Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
42%
Pompano
981%
Clam
Minerals Daily Need Coverage Score
58%
Pompano
129%
Clam

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 1126mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
Pompano
Pompano is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 4.311g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.