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  6. Tilapia vs. Clam

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 RAE than Clam.
  • Clam's daily need coverage for Vitamin B12 is 4043% higher.
  • The amount of Sodium in Tilapia is lower.

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
Infographic link

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.
Tilapia
Tilapia
2
:
8
Clam
Clam
Contains more Magnesium +88.9%
Contains less Sodium -95.3%
Contains more Calcium +557.1%
Contains more Iron +307.2%
Contains more Phosphorus +65.7%
Contains more Potassium +65.3%
Contains more Zinc +565.9%
Contains more Copper +817.3%
Contains more Manganese +2602.7%
Contains more Selenium +17.6%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +88.9%
Contains less Sodium -95.3%
Contains more Calcium +557.1%
Contains more Iron +307.2%
Contains more Phosphorus +65.7%
Contains more Potassium +65.3%
Contains more Zinc +565.9%
Contains more Copper +817.3%
Contains more Manganese +2602.7%
Contains more Selenium +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.
Tilapia
Tilapia
5
:
7
Clam
Clam
Contains more Vitamin B3 +41.5%
Contains more Vitamin B6 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +483.6%
Contains more Folate +383.3%
Contains more Vitamin B12 +5216.7%
Equal in Vitamin B5 - 0.68
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Clam
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 +41.5%
Contains more Vitamin B6 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +483.6%
Contains more Folate +383.3%
Contains more Vitamin B12 +5216.7%
Equal in Vitamin B5 - 0.68

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +455.2%
Contains less Saturated Fat -80%
Equal in Polyunsaturated fat - 0.552
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +455.2%
Contains less Saturated Fat -80%
Equal in Polyunsaturated fat - 0.552

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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 5.13g Clam
Protein 26.15g 25.55g Tilapia
Fats 2.65g 1.95g Tilapia
Carbs 0g 5.13g Clam
Calories 128kcal 148kcal Clam
Calcium 14mg 92mg Clam
Iron 0.69mg 2.81mg Clam
Magnesium 34mg 18mg Tilapia
Phosphorus 204mg 338mg Clam
Potassium 380mg 628mg Clam
Sodium 56mg 1202mg Tilapia
Zinc 0.41mg 2.73mg Clam
Copper 0.075mg 0.688mg Clam
Manganese 0.037mg 1mg Clam
Selenium 54.4µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.093mg 0.15mg Clam
Vitamin B2 0.073mg 0.426mg Clam
Vitamin B3 4.745mg 3.354mg Tilapia
Vitamin B5 0.664mg 0.68mg Clam
Vitamin B6 0.123mg 0.11mg Tilapia
Folate 6µg 29µg Clam
Vitamin B12 1.86µg 98.89µg Clam
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg 0.286mg Clam
Threonine 1.156mg 1.099mg Tilapia
Isoleucine 1.22mg 1.112mg Tilapia
Leucine 2.04mg 1.798mg Tilapia
Lysine 2.315mg 1.909mg Tilapia
Methionine 0.766mg 0.576mg Tilapia
Phenylalanine 1.05mg 0.915mg Tilapia
Valine 1.28mg 1.116mg Tilapia
Histidine 0.585mg 0.49mg Tilapia
Cholesterol 57mg 67mg Tilapia
Saturated Fat 0.94g 0.188g Clam
Omega-3 - DHA 0.13g 0.146g Clam
Omega-3 - EPA 0.005g 0.138g Clam
Omega-3 - DPA 0.06g 0.104g Clam
Monounsaturated Fat 0.955g 0.172g Tilapia
Polyunsaturated fat 0.6g 0.552g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia 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
47%
Tilapia
1063%
Clam
Minerals Daily Need Coverage Score
52%
Tilapia
129%
Clam

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 1146mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 10mg)
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.