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Tilapia vs. Clam — In-Depth Nutrition Comparison

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Differences between tilapia and clam

  • Tilapia contains less vitamin B12, copper, manganese, vitamin B2, iron, vitamin C, zinc, phosphorus, and vitamin A than clam.
  • Clam's daily need coverage for vitamin B12 is 4043% higher.
  • The amount of sodium in tilapia is lower.
  • Tilapia has a lower glycemic index. The glycemic index of tilapia is 0, while the glycemic index of clam is 27.

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

Infographic

Tilapia 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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Clam
8
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 +88.9%
Contains less SodiumSodium -95.3%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +65.3%
Contains more IronIron +307.2%
Contains more CopperCopper +817.3%
Contains more ZincZinc +565.9%
Contains more PhosphorusPhosphorus +65.7%
Contains more ManganeseManganese +2602.7%
Contains more SeleniumSelenium +17.6%

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% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
Clam
6
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 +41.5%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +483.6%
Contains more Vitamin B12Vitamin B12 +5216.7%
Contains more FolateFolate +383.3%
~equal in Vitamin B5 ~0.68mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Clam
2
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 +35.9%
Contains more WaterWater +12.5%
Contains more CarbsCarbs +∞%
~equal in Protein ~25.55g
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 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 +455.2%
Contains less Sat. FatSaturated fat -80%
~equal in Polyunsaturated fat ~0.552g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilapia Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index 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 Tilapia Clam DV% diff.
Vitamin B12 1.86µg 98.89µg 4043%
Copper 0.075mg 0.688mg 68%
Sodium 56mg 1202mg 50%
Manganese 0.037mg 1mg 42%
Vitamin B2 0.073mg 0.426mg 27%
Iron 0.69mg 2.81mg 27%
Vitamin C 0mg 22.1mg 25%
Zinc 0.41mg 2.73mg 21%
Phosphorus 204mg 338mg 19%
Vitamin D 150IU 19%
Vitamin D 3.7µg 19%
Vitamin A 0µg 171µg 19%
Selenium 54.4µg 64µg 17%
Choline 51.3mg 9%
Vitamin B3 4.745mg 3.354mg 9%
Calcium 14mg 92mg 8%
Potassium 380mg 628mg 7%
Folate 6µg 29µg 6%
Vitamin E 0.79mg 5%
Vitamin B1 0.093mg 0.15mg 5%
Magnesium 34mg 18mg 4%
Cholesterol 57mg 67mg 3%
Saturated fat 0.94g 0.188g 3%
Carbs 0g 5.13g 2%
Monounsaturated fat 0.955g 0.172g 2%
Vitamin K 0.9µg 1%
Calories 128kcal 148kcal 1%
Vitamin B6 0.123mg 0.11mg 1%
Protein 26.15g 25.55g 1%
Fats 2.65g 1.95g 1%
Net carbs 0g 5.13g N/A
Vitamin B5 0.664mg 0.68mg 0%
Polyunsaturated fat 0.6g 0.552g 0%
Tryptophan 0.265mg 0.286mg 0%
Threonine 1.156mg 1.099mg 0%
Isoleucine 1.22mg 1.112mg 0%
Leucine 2.04mg 1.798mg 0%
Lysine 2.315mg 1.909mg 0%
Methionine 0.766mg 0.576mg 0%
Phenylalanine 1.05mg 0.915mg 0%
Valine 1.28mg 1.116mg 0%
Histidine 0.585mg 0.49mg 0%
Omega-3 - EPA 0.005g 0.138g N/A
Omega-3 - DHA 0.13g 0.146g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.06g 0.104g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia 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
41%
Tilapia
983%
Clam
Minerals Daily Need Coverage Score
52%
Tilapia
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 1146mg)
Which food is lower in glycemic index?
Tilapia
Tilapia 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 Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.752g)
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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.