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  6. Roe vs. Clam

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
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Clam
Clam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
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.
Roe
Roe
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Clam
Clam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
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%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Clam 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%
Fats 8.23g 1.95g 10%
Potassium 283mg 628mg 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%
Protein 28.62g 25.55g 6%
Vitamin C 16.4mg 22.1mg 6%
Calcium 28mg 92mg 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%
Protein per 100 calories 14g 17g N/A
Calories per 10 g protein 71kcal 58kcal N/A
Weight per 100 calories 49g 68g N/A
Unsaturated / Saturated Fat ratio 3 3.9 N/A
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
Roe
Roe
2
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
Clam
Clam
3
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 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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +1137.8%
Contains more Poly. FatPolyunsaturated fat +516.7%
Contains less Sat. FatSaturated fat -89.9%

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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.