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  6. Smelt vs. Clam

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 B1, vitamin A, and vitamin B3 than smelt.
  • Daily need coverage for vitamin B12 for clam is 3955% higher.
  • Smelt has less sodium.
  • Smelt has a lower glycemic index (0) than clam (27).

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
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.
Smelt
Smelt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Clam
Clam
8
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 +111.1%
Contains less SodiumSodium -93.6%
Contains more CalciumCalcium +19.5%
Contains more PotassiumPotassium +68.8%
Contains more IronIron +144.3%
Contains more CopperCopper +286.5%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +14.6%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +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
Smelt
1
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 0% 0% 5.7% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8%
Clam
Clam
7
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 B6Vitamin B6 +54.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +905.9%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin B12Vitamin B12 +2390.9%
Contains more FolateFolate +480%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.68mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Smelt Clam DV% diff.
Vitamin B12 3.97µg 98.89µg 3955%
Copper 0.178mg 0.688mg 57%
Sodium 77mg 1202mg 49%
Selenium 46.8µg 64µg 31%
Vitamin C 0mg 22.1mg 25%
Vitamin B2 0.146mg 0.426mg 22%
Iron 1.15mg 2.81mg 21%
Vitamin A 17µg 171µg 17%
Vitamin B1 0.01mg 0.15mg 12%
Vitamin B3 1.766mg 3.354mg 10%
Cholesterol 90mg 67mg 8%
Potassium 372mg 628mg 8%
Protein 22.6g 25.55g 6%
Zinc 2.12mg 2.73mg 6%
Phosphorus 295mg 338mg 6%
Folate 5µg 29µg 6%
Magnesium 38mg 18mg 5%
Vitamin B6 0.17mg 0.11mg 5%
Manganese 0.9mg 1mg 4%
Polyunsaturated fat 1.135g 0.552g 4%
Fats 3.1g 1.95g 2%
Carbs 0g 5.13g 2%
Calcium 77mg 92mg 2%
Saturated fat 0.579g 0.188g 2%
Monounsaturated fat 0.822g 0.172g 2%
Calories 124kcal 148kcal 1%
Vitamin B5 0.74mg 0.68mg 1%
Protein per 100 calories 18g 17g N/A
Calories per 10 g protein 55kcal 58kcal N/A
Weight per 100 calories 81g 68g N/A
Unsaturated / Saturated Fat ratio 3.4 3.9 N/A
Net carbs 0g 5.13g N/A
Tryptophan 0.253mg 0.286mg 0%
Threonine 0.991mg 1.099mg 0%
Isoleucine 1.041mg 1.112mg 0%
Leucine 1.837mg 1.798mg 0%
Lysine 2.076mg 1.909mg 0%
Methionine 0.669mg 0.576mg 0%
Phenylalanine 0.882mg 0.915mg 0%
Valine 1.164mg 1.116mg 0%
Histidine 0.665mg 0.49mg 0%
Omega-3 - EPA 0.353g 0.138g N/A
Omega-3 - DHA 0.536g 0.146g N/A
Omega-3 - DPA 0.023g 0.104g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 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 +377.9%
Contains more Poly. FatPolyunsaturated fat +105.6%
Contains less Sat. FatSaturated fat -67.5%

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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. 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.