Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Roe vs Clam - In-Depth Nutrition Comparison

Compare

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

Roe vs Clam infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
3
:
5
Clam
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%
Contains more Iron +264.9%
Contains more Calcium +228.6%
Contains more Potassium +121.9%
Contains more Copper +437.5%
Contains more Zinc +113.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%
Contains more Iron +264.9%
Contains more Calcium +228.6%
Contains more Potassium +121.9%
Contains more Copper +437.5%
Contains more Zinc +113.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
5
:
4
Clam
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +122.8%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +68.2%
Contains more Folate +217.2%
Contains more Vitamin C +34.8%
Contains more Vitamin A +88.1%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +122.8%
Contains more Vitamin B5 +69.7%
Contains more Vitamin B6 +68.2%
Contains more Folate +217.2%
Contains more Vitamin C +34.8%
Contains more Vitamin A +88.1%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
169
Roe
1063
Clam
Mineral Summary Score
49
Roe
101
Clam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
172%
Roe
153%
Clam
Carbohydrates
2%
Roe
5%
Clam
Fats
38%
Roe
9%
Clam

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Roe Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 1085mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 412mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.678g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $100)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Roe Clam Opinion
Calories 204 148 Roe
Protein 28.62 25.55 Roe
Fats 8.23 1.95 Roe
Vitamin C 16.4 22.1 Clam
Carbs 1.92 5.13 Clam
Cholesterol 479 67 Clam
Vitamin D
Iron 0.77 2.81 Clam
Calcium 28 92 Clam
Potassium 283 628 Clam
Magnesium 26 18 Roe
Sugars
Fiber 0 0
Copper 0.128 0.688 Clam
Zinc 1.28 2.73 Clam
Starch
Phosphorus 515 338 Roe
Sodium 117 1202 Roe
Vitamin A 303 570 Clam
Vitamin E
Vitamin D
Vitamin B1 0.277 0.15 Roe
Vitamin B2 0.949 0.426 Roe
Vitamin B3 2.192 3.354 Clam
Vitamin B5 1.154 0.68 Roe
Vitamin B6 0.185 0.11 Roe
Vitamin B12 11.54 98.89 Clam
Vitamin K
Folate 92 29 Roe
Trans Fat
Saturated Fat 1.866 0.188 Clam
Monounsaturated Fat 2.129 0.172 Roe
Polyunsaturated fat 3.404 0.552 Roe
Tryptophan 0.375 0.286 Roe
Threonine 1.305 1.099 Roe
Isoleucine 1.465 1.112 Roe
Leucine 2.509 1.798 Roe
Lysine 2.179 1.909 Roe
Methionine 0.71 0.576 Roe
Phenylalanine 1.401 0.915 Roe
Valine 1.676 1.116 Roe
Histidine 0.778 0.49 Roe
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.