Roe vs. Clam — In-Depth Nutrition Comparison
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What are the main differences between roe and clam?
- Roe is richer in vitamin B2, phosphorus, and folate, while clam is higher in vitamin B12, copper, manganese, iron, and selenium.
- Clam's daily need coverage for vitamin B12 is 3640% higher.
- Clam has 7 times less cholesterol than roe. Roe has 479mg of cholesterol, while clam has 67mg.
We used Fish, roe, mixed species, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.
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.
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more PhosphorusPhosphorus | +52.4% |
| Contains less SodiumSodium | -90.3% |
| Contains more CalciumCalcium | +228.6% |
| Contains more PotassiumPotassium | +121.9% |
| Contains more IronIron | +264.9% |
| Contains more CopperCopper | +437.5% |
| Contains more ZincZinc | +113.3% |
| Contains more ManganeseManganese | +7592.3% |
| Contains more SeleniumSelenium | +23.8% |
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 B1Vitamin B1 | +84.7% |
| Contains more Vitamin B2Vitamin B2 | +122.8% |
| Contains more Vitamin B5Vitamin B5 | +69.7% |
| Contains more Vitamin B6Vitamin B6 | +68.2% |
| Contains more FolateFolate | +217.2% |
| Contains more Vitamin CVitamin C | +34.8% |
| Contains more Vitamin AVitamin A | +87.9% |
| Contains more Vitamin B3Vitamin B3 | +53% |
| Contains more Vitamin B12Vitamin B12 | +756.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.54µg | 98.89µg | 3640% |
| Cholesterol | 479mg | 67mg | 137% |
| Copper | 0.128mg | 0.688mg | 62% |
| Sodium | 117mg | 1202mg | 47% |
| Manganese | 0.013mg | 1mg | 43% |
| Vitamin B2 | 0.949mg | 0.426mg | 40% |
| Iron | 0.77mg | 2.81mg | 26% |
| Phosphorus | 515mg | 338mg | 25% |
| Selenium | 51.7µg | 64µg | 22% |
| Polyunsaturated fat | 3.404g | 0.552g | 19% |
| Folate | 92µg | 29µg | 16% |
| Zinc | 1.28mg | 2.73mg | 13% |
| Vitamin B1 | 0.277mg | 0.15mg | 11% |
| Potassium | 283mg | 628mg | 10% |
| Fats | 8.23g | 1.95g | 10% |
| Vitamin A | 91µg | 171µg | 9% |
| Vitamin B5 | 1.154mg | 0.68mg | 9% |
| Saturated fat | 1.866g | 0.188g | 8% |
| Vitamin B3 | 2.192mg | 3.354mg | 7% |
| Calcium | 28mg | 92mg | 6% |
| Vitamin C | 16.4mg | 22.1mg | 6% |
| Protein | 28.62g | 25.55g | 6% |
| Vitamin B6 | 0.185mg | 0.11mg | 6% |
| Monounsaturated fat | 2.129g | 0.172g | 5% |
| Calories | 204kcal | 148kcal | 3% |
| Magnesium | 26mg | 18mg | 2% |
| Carbs | 1.92g | 5.13g | 1% |
| Net carbs | 1.92g | 5.13g | N/A |
| Tryptophan | 0.375mg | 0.286mg | 0% |
| Threonine | 1.305mg | 1.099mg | 0% |
| Isoleucine | 1.465mg | 1.112mg | 0% |
| Leucine | 2.509mg | 1.798mg | 0% |
| Lysine | 2.179mg | 1.909mg | 0% |
| Methionine | 0.71mg | 0.576mg | 0% |
| Phenylalanine | 1.401mg | 0.915mg | 0% |
| Valine | 1.676mg | 1.116mg | 0% |
| Histidine | 0.778mg | 0.49mg | 0% |
| Omega-3 - EPA | 1.26g | 0.138g | N/A |
| Omega-3 - DHA | 1.747g | 0.146g | N/A |
| Omega-3 - DPA | 0.105g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12% |
| Contains more FatsFats | +322.1% |
| Contains more CarbsCarbs | +167.2% |
| Contains more OtherOther | +43.5% |
~equal in
Water
~63.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1137.8% |
| Contains more Poly. FatPolyunsaturated fat | +516.7% |
| Contains less Sat. FatSaturated fat | -89.9% |
