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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.

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.
:
7
Clam
Contains more Magnesium +94.4%
Contains less Sodium -91.9%
Contains more Calcium +1433.3%
Contains more Iron +524.4%
Contains more Phosphorus +11.2%
Contains more Potassium +25.9%
Contains more Zinc +250%
Contains more Copper +1395.7%
Contains more Manganese +7592.3%
Equal in Selenium - 64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +94.4%
Contains less Sodium -91.9%
Contains more Calcium +1433.3%
Contains more Iron +524.4%
Contains more Phosphorus +11.2%
Contains more Potassium +25.9%
Contains more Zinc +250%
Contains more Copper +1395.7%
Contains more Manganese +7592.3%
Equal in Selenium - 64

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.
:
7
Clam
Contains more Vitamin B3 +175.9%
Contains more Vitamin B6 +459.1%
Contains more Vitamin A +341.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.5%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B5 +63.1%
Contains more Folate +1350%
Contains more Vitamin B12 +6004.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B3 +175.9%
Contains more Vitamin B6 +459.1%
Contains more Vitamin A +341.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.5%
Contains more Vitamin B2 +576.2%
Contains more Vitamin B5 +63.1%
Contains more Folate +1350%
Contains more Vitamin B12 +6004.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Clam
Contains more Fats +306.7%
Contains more Carbs +∞%
Contains more Other +936.1%
Equal in Protein - 25.55
Equal in Water - 63.64
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +306.7%
Contains more Carbs +∞%
Contains more Other +936.1%
Equal in Protein - 25.55
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Clam
Contains more Monounsaturated Fat +1960.5%
Contains more Polyunsaturated fat +147.8%
Contains less Saturated Fat -90.2%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1960.5%
Contains more Polyunsaturated fat +147.8%
Contains less Saturated Fat -90.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Clam Opinion
Net carbs 0g 5.13g Clam
Protein 23.45g 25.55g Clam
Fats 7.93g 1.95g Swordfish
Carbs 0g 5.13g Clam
Calories 172kcal 148kcal Swordfish
Calcium 6mg 92mg Clam
Iron 0.45mg 2.81mg Clam
Magnesium 35mg 18mg Swordfish
Phosphorus 304mg 338mg Clam
Potassium 499mg 628mg Clam
Sodium 97mg 1202mg Swordfish
Zinc 0.78mg 2.73mg Clam
Copper 0.046mg 0.688mg Clam
Manganese 0.013mg 1mg Clam
Selenium 68.5µg 64µg Swordfish
Vitamin A 129IU 570IU Clam
Vitamin A RAE 43µg 171µg Clam
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.089mg 0.15mg Clam
Vitamin B2 0.063mg 0.426mg Clam
Vitamin B3 9.254mg 3.354mg Swordfish
Vitamin B5 0.417mg 0.68mg Clam
Vitamin B6 0.615mg 0.11mg Swordfish
Folate 2µg 29µg Clam
Vitamin B12 1.62µg 98.89µg Clam
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.286mg Clam
Threonine 1.035mg 1.099mg Clam
Isoleucine 1.088mg 1.112mg Clam
Leucine 1.919mg 1.798mg Swordfish
Lysine 2.168mg 1.909mg Swordfish
Methionine 0.699mg 0.576mg Swordfish
Phenylalanine 0.922mg 0.915mg Swordfish
Valine 1.216mg 1.116mg Swordfish
Histidine 0.695mg 0.49mg Swordfish
Cholesterol 78mg 67mg Clam
Trans Fat 0.056g Clam
Saturated Fat 1.911g 0.188g Clam
Omega-3 - DHA 0.772g 0.146g Swordfish
Omega-3 - EPA 0.127g 0.138g Clam
Omega-3 - DPA 0.168g 0.104g Swordfish
Monounsaturated Fat 3.544g 0.172g Swordfish
Polyunsaturated fat 1.368g 0.552g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish 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
95%
Swordfish
1063%
Clam
Minerals Daily Need Coverage Score
64%
Swordfish
129%
Clam

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 1105mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.723g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.