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Swordfish vs. Clam — In-Depth Nutrition Comparison

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Significant differences between swordfish and clam

  • Swordfish has more vitamin B6 and vitamin B3; however, clam is richer in vitamin B12, copper, manganese, iron, vitamin B2, vitamin C, and zinc.
  • Clam covers your daily vitamin B12 needs 4053% more than swordfish.
  • Clam has 6 times less vitamin B6 than swordfish. Swordfish has 0.615mg of vitamin B6, while clam has 0.11mg.
  • Swordfish contains less sodium.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 +94.4%
Contains less SodiumSodium -91.9%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +524.4%
Contains more CopperCopper +1395.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +11.2%
Contains more ManganeseManganese +7592.3%
~equal in Selenium ~64µg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +175.9%
Contains more Vitamin B6Vitamin B6 +459.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +297.7%
Contains more Vitamin B1Vitamin B1 +68.5%
Contains more Vitamin B2Vitamin B2 +576.2%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B12Vitamin B12 +6004.3%
Contains more FolateFolate +1350%

All nutrients comparison - raw data values

Nutrient Swordfish Clam DV% diff.
Vitamin B12 1.62µg 98.89µg 4053%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Copper 0.046mg 0.688mg 71%
Sodium 97mg 1202mg 48%
Manganese 0.013mg 1mg 43%
Vitamin B6 0.615mg 0.11mg 39%
Vitamin B3 9.254mg 3.354mg 37%
Iron 0.45mg 2.81mg 30%
Vitamin B2 0.063mg 0.426mg 28%
Vitamin C 0mg 22.1mg 25%
Zinc 0.78mg 2.73mg 18%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin A 43µg 171µg 14%
Fats 7.93g 1.95g 9%
Calcium 6mg 92mg 9%
Saturated fat 1.911g 0.188g 8%
Monounsaturated fat 3.544g 0.172g 8%
Selenium 68.5µg 64µg 8%
Folate 2µg 29µg 7%
Vitamin B5 0.417mg 0.68mg 5%
Polyunsaturated fat 1.368g 0.552g 5%
Vitamin B1 0.089mg 0.15mg 5%
Phosphorus 304mg 338mg 5%
Protein 23.45g 25.55g 4%
Cholesterol 78mg 67mg 4%
Potassium 499mg 628mg 4%
Magnesium 35mg 18mg 4%
Carbs 0g 5.13g 2%
Calories 172kcal 148kcal 1%
Net carbs 0g 5.13g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.286mg 0%
Threonine 1.035mg 1.099mg 0%
Isoleucine 1.088mg 1.112mg 0%
Leucine 1.919mg 1.798mg 0%
Lysine 2.168mg 1.909mg 0%
Methionine 0.699mg 0.576mg 0%
Phenylalanine 0.922mg 0.915mg 0%
Valine 1.216mg 1.116mg 0%
Histidine 0.695mg 0.49mg 0%
Omega-3 - EPA 0.127g 0.138g N/A
Omega-3 - DHA 0.772g 0.146g N/A
Omega-3 - DPA 0.168g 0.104g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
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 +306.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +936.1%
~equal in Protein ~25.55g
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
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 +1960.5%
Contains more Poly. FatPolyunsaturated fat +147.8%
Contains less Sat. FatSaturated fat -90.2%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.