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Smelt vs. Clam — In-Depth Nutrition Comparison

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How are Smelt and Clam different?

  • Clam has more Vitamin B12, Copper, Selenium, Vitamin C, Vitamin B2, Iron, Vitamin A RAE, Vitamin B1, and Vitamin B3 than Smelt.
  • Daily need coverage for Vitamin B12 from Clam is 3955% higher.
  • Smelt has less Sodium.

Fish, smelt, rainbow, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Smelt 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.
Smelt
2
:
8
Clam
Contains more Magnesium +111.1%
Contains less Sodium -93.6%
Contains more Calcium +19.5%
Contains more Iron +144.3%
Contains more Phosphorus +14.6%
Contains more Potassium +68.8%
Contains more Zinc +28.8%
Contains more Copper +286.5%
Contains more Manganese +11.1%
Contains more Selenium +36.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 43% 27% 126% 33% 10% 58% 59% 117% 255%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 105% 13% 145% 55% 157% 74% 229% 130% 349%
Contains more Magnesium +111.1%
Contains less Sodium -93.6%
Contains more Calcium +19.5%
Contains more Iron +144.3%
Contains more Phosphorus +14.6%
Contains more Potassium +68.8%
Contains more Zinc +28.8%
Contains more Copper +286.5%
Contains more Manganese +11.1%
Contains more Selenium +36.8%

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.
Smelt
2
:
7
Clam
Contains more Vitamin B6 +54.5%
Contains more Vitamin A +882.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +191.8%
Contains more Vitamin B3 +89.9%
Contains more Folate +480%
Contains more Vitamin B12 +2390.9%
Equal in Vitamin B5 - 0.68
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.5% 0% 0% 0% 2.5% 34% 33% 44% 39% 3.8% 496% 0% 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 34% 0% 0% 74% 38% 98% 63% 41% 25% 22% 12361% 0% 0%
Contains more Vitamin B6 +54.5%
Contains more Vitamin A +882.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +191.8%
Contains more Vitamin B3 +89.9%
Contains more Folate +480%
Contains more Vitamin B12 +2390.9%
Equal in Vitamin B5 - 0.68

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
2
:
3
Clam
Contains more Fats +59%
Contains more Water +14.4%
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Other +147%
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 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 Fats +59%
Contains more Water +14.4%
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Other +147%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
2
:
1
Clam
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +105.6%
Contains less Saturated Fat -67.5%
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +105.6%
Contains less Saturated Fat -67.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Clam Opinion
Net carbs 0g 5.13g Clam
Protein 22.6g 25.55g Clam
Fats 3.1g 1.95g Smelt
Carbs 0g 5.13g Clam
Calories 124kcal 148kcal Clam
Calcium 77mg 92mg Clam
Iron 1.15mg 2.81mg Clam
Magnesium 38mg 18mg Smelt
Phosphorus 295mg 338mg Clam
Potassium 372mg 628mg Clam
Sodium 77mg 1202mg Smelt
Zinc 2.12mg 2.73mg Clam
Copper 0.178mg 0.688mg Clam
Manganese 0.9mg 1mg Clam
Selenium 46.8µg 64µg Clam
Vitamin A 58IU 570IU Clam
Vitamin A RAE 17µg 171µg Clam
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.01mg 0.15mg Clam
Vitamin B2 0.146mg 0.426mg Clam
Vitamin B3 1.766mg 3.354mg Clam
Vitamin B5 0.74mg 0.68mg Smelt
Vitamin B6 0.17mg 0.11mg Smelt
Folate 5µg 29µg Clam
Vitamin B12 3.97µg 98.89µg Clam
Tryptophan 0.253mg 0.286mg Clam
Threonine 0.991mg 1.099mg Clam
Isoleucine 1.041mg 1.112mg Clam
Leucine 1.837mg 1.798mg Smelt
Lysine 2.076mg 1.909mg Smelt
Methionine 0.669mg 0.576mg Smelt
Phenylalanine 0.882mg 0.915mg Clam
Valine 1.164mg 1.116mg Smelt
Histidine 0.665mg 0.49mg Smelt
Cholesterol 90mg 67mg Clam
Saturated Fat 0.579g 0.188g Clam
Omega-3 - DHA 0.536g 0.146g Smelt
Omega-3 - EPA 0.353g 0.138g Smelt
Omega-3 - DPA 0.023g 0.104g Clam
Monounsaturated Fat 0.822g 0.172g Smelt
Polyunsaturated fat 1.135g 0.552g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt 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
50%
Smelt
981%
Clam
Minerals Daily Need Coverage Score
75%
Smelt
129%
Clam

Comparison summary

Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 1125mg)
Which food is lower in glycemic index?
Smelt
Smelt is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.391g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.