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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

Roe 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.
Roe
3
:
7
Clam
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%
Contains more Calcium +228.6%
Contains more Iron +264.9%
Contains more Potassium +121.9%
Contains more Zinc +113.3%
Contains more Copper +437.5%
Contains more Manganese +7592.3%
Contains more Selenium +23.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +44.4%
Contains more Phosphorus +52.4%
Contains less Sodium -90.3%
Contains more Calcium +228.6%
Contains more Iron +264.9%
Contains more Potassium +121.9%
Contains more Zinc +113.3%
Contains more Copper +437.5%
Contains more Manganese +7592.3%
Contains more Selenium +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.
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 A +88.1%
Contains more Vitamin C +34.8%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
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 A +88.1%
Contains more Vitamin C +34.8%
Contains more Vitamin B3 +53%
Contains more Vitamin B12 +756.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
2
:
3
Clam
Contains more Protein +12%
Contains more Fats +322.1%
Contains more Carbs +167.2%
Contains more Other +43.5%
Equal in Water - 63.64
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 Protein +12%
Contains more Fats +322.1%
Contains more Carbs +167.2%
Contains more Other +43.5%
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
2
:
1
Clam
Contains more Monounsaturated Fat +1137.8%
Contains more Polyunsaturated fat +516.7%
Contains less Saturated Fat -89.9%
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1137.8%
Contains more Polyunsaturated fat +516.7%
Contains less Saturated Fat -89.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Clam Opinion
Net carbs 1.92g 5.13g Clam
Protein 28.62g 25.55g Roe
Fats 8.23g 1.95g Roe
Carbs 1.92g 5.13g Clam
Calories 204kcal 148kcal Roe
Calcium 28mg 92mg Clam
Iron 0.77mg 2.81mg Clam
Magnesium 26mg 18mg Roe
Phosphorus 515mg 338mg Roe
Potassium 283mg 628mg Clam
Sodium 117mg 1202mg Roe
Zinc 1.28mg 2.73mg Clam
Copper 0.128mg 0.688mg Clam
Manganese 0.013mg 1mg Clam
Selenium 51.7µg 64µg Clam
Vitamin A 303IU 570IU Clam
Vitamin A RAE 91µg 171µg Clam
Vitamin C 16.4mg 22.1mg Clam
Vitamin B1 0.277mg 0.15mg Roe
Vitamin B2 0.949mg 0.426mg Roe
Vitamin B3 2.192mg 3.354mg Clam
Vitamin B5 1.154mg 0.68mg Roe
Vitamin B6 0.185mg 0.11mg Roe
Folate 92µg 29µg Roe
Vitamin B12 11.54µg 98.89µg Clam
Tryptophan 0.375mg 0.286mg Roe
Threonine 1.305mg 1.099mg Roe
Isoleucine 1.465mg 1.112mg Roe
Leucine 2.509mg 1.798mg Roe
Lysine 2.179mg 1.909mg Roe
Methionine 0.71mg 0.576mg Roe
Phenylalanine 1.401mg 0.915mg Roe
Valine 1.676mg 1.116mg Roe
Histidine 0.778mg 0.49mg Roe
Cholesterol 479mg 67mg Clam
Saturated Fat 1.866g 0.188g Clam
Omega-3 - DHA 1.747g 0.146g Roe
Omega-3 - EPA 1.26g 0.138g Roe
Omega-3 - DPA 0.105g 0.104g Roe
Monounsaturated Fat 2.129g 0.172g Roe
Polyunsaturated fat 3.404g 0.552g Roe

Which food is preferable for your diet?

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

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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
169%
Roe
1063%
Clam
Minerals Daily Need Coverage Score
68%
Roe
129%
Clam

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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. 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.