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  6. Trout vs. Clam

Trout vs. Clam — In-Depth Nutrition Comparison

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Significant differences between Trout and Clam

  • Trout has more Vitamin B5, and Vitamin B6, however, Clam is richer in Vitamin B12, Copper, Selenium, Manganese, Iron, Vitamin B2, and Vitamin C.
  • Clam covers your daily Vitamin B12 needs 3949% more than Trout.
  • Clam has 4 times less Vitamin B6 than Trout. Trout has 0.386mg of Vitamin B6, while Clam has 0.11mg.
  • Trout contains less Sodium.

Specific food types used in this comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Trout 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.
Trout
Trout
2
:
8
Clam
Clam
Contains more Magnesium +66.7%
Contains less Sodium -94.9%
Contains more Calcium +206.7%
Contains more Iron +680.6%
Contains more Phosphorus +25.2%
Contains more Potassium +39.6%
Contains more Zinc +405.6%
Contains more Copper +1150.9%
Contains more Manganese +7592.3%
Contains more Selenium +127.8%
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +66.7%
Contains less Sodium -94.9%
Contains more Calcium +206.7%
Contains more Iron +680.6%
Contains more Phosphorus +25.2%
Contains more Potassium +39.6%
Contains more Zinc +405.6%
Contains more Copper +1150.9%
Contains more Manganese +7592.3%
Contains more Selenium +127.8%

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.
Trout
Trout
6
:
6
Clam
Clam
Contains more Vitamin B3 +98.2%
Contains more Vitamin B5 +192.6%
Contains more Vitamin B6 +250.9%
Contains more Vitamin A +89.4%
Contains more Vitamin C +662.1%
Contains more Vitamin B2 +298.1%
Contains more Folate +141.7%
Contains more Vitamin B12 +2306.1%
Equal in Vitamin B1 - 0.15
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
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 +98.2%
Contains more Vitamin B5 +192.6%
Contains more Vitamin B6 +250.9%
Contains more Vitamin A +89.4%
Contains more Vitamin C +662.1%
Contains more Vitamin B2 +298.1%
Contains more Folate +141.7%
Contains more Vitamin B12 +2306.1%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
:
3
Clam
Clam
Contains more Fats +278.5%
Contains more Carbs +∞%
Contains more Other +3630%
Equal in Protein - 25.55
Equal in Water - 63.64
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +278.5%
Contains more Carbs +∞%
Contains more Other +3630%
Equal in Protein - 25.55
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +1273.8%
Contains more Polyunsaturated fat +225.9%
Contains less Saturated Fat -88.6%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1273.8%
Contains more Polyunsaturated fat +225.9%
Contains less Saturated Fat -88.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Trout 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 Trout Clam Opinion
Net carbs 0g 5.13g Clam
Protein 23.8g 25.55g Clam
Fats 7.38g 1.95g Trout
Carbs 0g 5.13g Clam
Calories 168kcal 148kcal Trout
Calcium 30mg 92mg Clam
Iron 0.36mg 2.81mg Clam
Magnesium 30mg 18mg Trout
Phosphorus 270mg 338mg Clam
Potassium 450mg 628mg Clam
Sodium 61mg 1202mg Trout
Zinc 0.54mg 2.73mg Clam
Copper 0.055mg 0.688mg Clam
Manganese 0.013mg 1mg Clam
Selenium 28.1µg 64µg Clam
Vitamin A 301IU 570IU Clam
Vitamin A RAE 100µg 171µg Clam
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 2.9mg 22.1mg Clam
Vitamin B1 0.143mg 0.15mg Clam
Vitamin B2 0.107mg 0.426mg Clam
Vitamin B3 6.646mg 3.354mg Trout
Vitamin B5 1.99mg 0.68mg Trout
Vitamin B6 0.386mg 0.11mg Trout
Folate 12µg 29µg Clam
Vitamin B12 4.11µg 98.89µg Clam
Vitamin K 0.1µg Trout
Tryptophan 0.279mg 0.286mg Clam
Threonine 1.092mg 1.099mg Clam
Isoleucine 1.148mg 1.112mg Trout
Leucine 2.025mg 1.798mg Trout
Lysine 2.287mg 1.909mg Trout
Methionine 0.738mg 0.576mg Trout
Phenylalanine 0.973mg 0.915mg Trout
Valine 1.283mg 1.116mg Trout
Histidine 0.733mg 0.49mg Trout
Cholesterol 70mg 67mg Clam
Trans Fat 0.056g Clam
Saturated Fat 1.651g 0.188g Clam
Omega-3 - DHA 0.616g 0.146g Trout
Omega-3 - EPA 0.259g 0.138g Trout
Omega-3 - DPA 0.109g 0.104g Trout
Monounsaturated Fat 2.363g 0.172g Trout
Polyunsaturated fat 1.799g 0.552g Trout
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout 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
131%
Trout
1063%
Clam
Minerals Daily Need Coverage Score
40%
Trout
129%
Clam

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 1141mg)
Which food is lower in glycemic index?
Trout
Trout 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 - 3mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.463g)
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.