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Sunfish vs. Clam — In-Depth Nutrition Comparison

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What are the differences between sunfish and clam?

  • The amount of vitamin B12, selenium, copper, vitamin B2, vitamin C, iron, phosphorus, vitamin B3, and vitamin A in clam is higher than in sunfish.
  • Clam's daily need coverage for vitamin B12 is 4024% more.
  • Sunfish has less sodium.
  • Sunfish has a lower glycemic index (0) than clam (27).

We used Fish, sunfish, pumpkin seed, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Sunfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
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 +111.1%
Contains more CalciumCalcium +12%
Contains less SodiumSodium -91.4%
Contains more PotassiumPotassium +39.9%
Contains more IronIron +82.5%
Contains more CopperCopper +78.7%
Contains more ZincZinc +37.2%
Contains more PhosphorusPhosphorus +46.3%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +295.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more Vitamin CVitamin C +2110%
Contains more Vitamin AVitamin A +905.9%
Contains more Vitamin B1Vitamin B1 +63%
Contains more Vitamin B2Vitamin B2 +401.2%
Contains more Vitamin B3Vitamin B3 +129.4%
Contains more Vitamin B12Vitamin B12 +4181%
Contains more FolateFolate +70.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sunfish Clam DV% diff.
Vitamin B12 2.31µg 98.89µg 4024%
Selenium 16.2µg 64µg 87%
Sodium 103mg 1202mg 48%
Copper 0.385mg 0.688mg 34%
Vitamin B2 0.085mg 0.426mg 26%
Vitamin C 1mg 22.1mg 23%
Vitamin A 17µg 171µg 17%
Iron 1.54mg 2.81mg 16%
Phosphorus 231mg 338mg 15%
Vitamin B3 1.462mg 3.354mg 12%
Zinc 1.99mg 2.73mg 7%
Cholesterol 86mg 67mg 6%
Potassium 449mg 628mg 5%
Magnesium 38mg 18mg 5%
Vitamin B1 0.092mg 0.15mg 5%
Vitamin B5 0.865mg 0.68mg 4%
Manganese 0.897mg 1mg 4%
Folate 17µg 29µg 3%
Vitamin B6 0.138mg 0.11mg 2%
Polyunsaturated fat 0.315g 0.552g 2%
Calories 114kcal 148kcal 2%
Fats 0.9g 1.95g 2%
Carbs 0g 5.13g 2%
Protein 24.87g 25.55g 1%
Calcium 103mg 92mg 1%
Net carbs 0g 5.13g N/A
Saturated fat 0.178g 0.188g 0%
Monounsaturated fat 0.15g 0.172g 0%
Tryptophan 0.279mg 0.286mg 0%
Threonine 1.09mg 1.099mg 0%
Isoleucine 1.146mg 1.112mg 0%
Leucine 2.022mg 1.798mg 0%
Lysine 2.284mg 1.909mg 0%
Methionine 0.736mg 0.576mg 0%
Phenylalanine 0.971mg 0.915mg 0%
Valine 1.281mg 1.116mg 0%
Histidine 0.732mg 0.49mg 0%
Omega-3 - EPA 0.047g 0.138g N/A
Omega-3 - DHA 0.092g 0.146g N/A
Omega-3 - DPA 0.042g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Clam
4
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 WaterWater +15.8%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +631.4%
~equal in Protein ~25.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Clam
2
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 +14.7%
Contains more Poly. FatPolyunsaturated fat +75.2%
~equal in Saturated fat ~0.188g

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.