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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
72%
983%
Minerals Daily Need Coverage Score
64%
129%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 1105mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 1.723g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.