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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar 0g g Clam
Fiber 0g 0g
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
Vitamin A 129IU 570IU Clam
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg 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 µg 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 g Clam
Saturated Fat 1.911g 0.188g Clam
Monounsaturated Fat 3.544g 0.172g Swordfish
Polyunsaturated fat 1.368g 0.552g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
1063
Clam
Mineral Summary Score
33
Swordfish
101
Clam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
153%
Clam
Carbohydrates
0%
Swordfish
5%
Clam
Fats
37%
Swordfish
9%
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.