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Rockfish vs. Clam — In-Depth Nutrition Comparison

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Significant differences between Rockfish and Clam

  • Rockfish has more Selenium, however, Clam is richer in Vitamin B12, Copper, Manganese, Iron, Vitamin C, Zinc, Vitamin A RAE, and Vitamin B2.
  • Clam covers your daily Vitamin B12 needs 4054% more than Rockfish.
  • Rockfish contains less Sodium.

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

Infographic

Rockfish vs Clam infographic
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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.
:
7
Clam
Contains more Magnesium +83.3%
Contains less Sodium -92.6%
Contains more Selenium +19.1%
Contains more Calcium +441.2%
Contains more Iron +680.6%
Contains more Phosphorus +36.3%
Contains more Potassium +34.5%
Contains more Zinc +534.9%
Contains more Copper +1578%
Contains more Manganese +7592.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +83.3%
Contains less Sodium -92.6%
Contains more Selenium +19.1%
Contains more Calcium +441.2%
Contains more Iron +680.6%
Contains more Phosphorus +36.3%
Contains more Potassium +34.5%
Contains more Zinc +534.9%
Contains more Copper +1578%
Contains more Manganese +7592.3%

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 +119.1%
Contains more Vitamin A +3462.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +68.3%
Contains more Folate +190%
Contains more Vitamin B12 +6119.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 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 +119.1%
Contains more Vitamin A +3462.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B2 +88.5%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +68.3%
Contains more Folate +190%
Contains more Vitamin B12 +6119.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Clam
Contains more Water +17.3%
Contains more Protein +14.9%
Contains more Fats +20.4%
Contains more Carbs +∞%
Contains more Other +152%
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +17.3%
Contains more Protein +14.9%
Contains more Fats +20.4%
Contains more Carbs +∞%
Contains more Other +152%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Clam
Contains more Monounsaturated Fat +170.9%
Contains less Saturated Fat -55.2%
Contains more Polyunsaturated fat +13.8%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +170.9%
Contains less Saturated Fat -55.2%
Contains more Polyunsaturated fat +13.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Clam Opinion
Net carbs 0g 5.13g Clam
Protein 22.23g 25.55g Clam
Fats 1.62g 1.95g Clam
Carbs 0g 5.13g Clam
Calories 109kcal 148kcal Clam
Calcium 17mg 92mg Clam
Iron 0.36mg 2.81mg Clam
Magnesium 33mg 18mg Rockfish
Phosphorus 248mg 338mg Clam
Potassium 467mg 628mg Clam
Sodium 89mg 1202mg Rockfish
Zinc 0.43mg 2.73mg Clam
Copper 0.041mg 0.688mg Clam
Manganese 0.013mg 1mg Clam
Selenium 76.2µg 64µg Rockfish
Vitamin A 16IU 570IU Clam
Vitamin A RAE 5µg 171µg Clam
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.027mg 0.15mg Clam
Vitamin B2 0.226mg 0.426mg Clam
Vitamin B3 2.897mg 3.354mg Clam
Vitamin B5 0.404mg 0.68mg Clam
Vitamin B6 0.241mg 0.11mg Rockfish
Folate 10µg 29µg Clam
Vitamin B12 1.59µg 98.89µg Clam
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.286mg Rockfish
Threonine 1.014mg 1.099mg Clam
Isoleucine 1.06mg 1.112mg Clam
Leucine 1.835mg 1.798mg Rockfish
Lysine 2.188mg 1.909mg Rockfish
Methionine 0.707mg 0.576mg Rockfish
Phenylalanine 0.935mg 0.915mg Rockfish
Valine 1.106mg 1.116mg Clam
Histidine 0.502mg 0.49mg Rockfish
Cholesterol 61mg 67mg Rockfish
Trans Fat 0.025g Clam
Saturated Fat 0.42g 0.188g Clam
Omega-3 - DHA 0.238g 0.146g Rockfish
Omega-3 - EPA 0.107g 0.138g Clam
Omega-3 - DPA 0.027g 0.104g Clam
Monounsaturated Fat 0.466g 0.172g Rockfish
Polyunsaturated fat 0.485g 0.552g Clam
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Clam
Low Fats diet ok
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
45%
Rockfish
981%
Clam
Minerals Daily Need Coverage Score
64%
Rockfish
129%
Clam

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 1113mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 6mg)
Which food is lower in glycemic index?
Rockfish
Rockfish is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.232g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.