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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.
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% 7.7% 48% 498% 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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin E Vitamin 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 +341.9%
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%

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%

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 Cholesterol ok
Lower in Sugar 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
Calories 172kcal 148kcal Swordfish
Protein 23.45g 25.55g Clam
Fats 7.93g 1.95g Swordfish
Vitamin C 0mg 22.1mg Clam
Net carbs 0g 5.13g Clam
Carbs 0g 5.13g Clam
Cholesterol 78mg 67mg Clam
Vitamin D 666IU Swordfish
Magnesium 35mg 18mg Swordfish
Calcium 6mg 92mg Clam
Potassium 499mg 628mg Clam
Iron 0.45mg 2.81mg Clam
Copper 0.046mg 0.688mg Clam
Zinc 0.78mg 2.73mg Clam
Phosphorus 304mg 338mg Clam
Sodium 97mg 1202mg Swordfish
Vitamin A 129IU 570IU Clam
Vitamin A RAE 43µg 171µg Clam
Vitamin E 2.41mg Swordfish
Vitamin D 16.6µg Swordfish
Manganese 0.013mg 1mg Clam
Selenium 68.5µg 64µg Swordfish
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
Vitamin B12 1.62µg 98.89µg Clam
Vitamin K 0.1µg Swordfish
Folate 2µg 29µg Clam
Trans Fat 0.056g Clam
Choline 77.5mg Swordfish
Saturated Fat 1.911g 0.188g Clam
Monounsaturated Fat 3.544g 0.172g Swordfish
Polyunsaturated fat 1.368g 0.552g 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
Omega-3 - EPA 0.127g 0.138g Clam
Omega-3 - DHA 0.772g 0.146g Swordfish
Omega-3 - DPA 0.168g 0.104g 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 Calories diet ok
Low Fats diet ok
Low Carbs 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
91%
Swordfish
981%
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 Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
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

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.