Catfish vs. Clam — In-Depth Nutrition Comparison

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The main differences between catfish and clam

Clam is richer than catfish in vitamin B12, selenium, copper, manganese, iron, vitamin B2, vitamin C, zinc, and phosphorus.
Daily need coverage for vitamin B12 for clam is 4005% higher.
Catfish contains less sodium.
Catfish has a lower glycemic index than clam.

Food types used in this article are Fish, catfish, channel, farmed, 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.

Catfish

Clam

Contains more MagnesiumMagnesium	+27.8%
Contains less SodiumSodium	-90.1%

Contains more CalciumCalcium	+922.2%
Contains more PotassiumPotassium	+71.6%
Contains more IronIron	+903.6%
Contains more CopperCopper	+1664.1%
Contains more ZincZinc	+370.7%
Contains more PhosphorusPhosphorus	+36.8%
Contains more ManganeseManganese	+5455.6%
Contains more SeleniumSelenium	+546.5%

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.

Catfish

Clam

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+19.3%
Contains more Vitamin B6Vitamin B6	+60.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+17000%
Contains more Vitamin B1Vitamin B1	+525%
Contains more Vitamin B2Vitamin B2	+326%
Contains more Vitamin B3Vitamin B3	+31.6%
Contains more Vitamin B12Vitamin B12	+3457.2%
Contains more FolateFolate	+141.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.78µg	98.89µg	4005%
Selenium	9.9µg	64µg	98%
Copper	0.039mg	0.688mg	72%
Sodium	119mg	1202mg	47%
Manganese	0.018mg	1mg	43%
Iron	0.28mg	2.81mg	32%
Vitamin C	0mg	22.1mg	25%
Vitamin B2	0.1mg	0.426mg	25%
Zinc	0.58mg	2.73mg	20%
Vitamin A	1µg	171µg	19%
Protein	18.44g	25.55g	14%
Choline	78.7mg		14%
Phosphorus	247mg	338mg	13%
Vitamin B1	0.024mg	0.15mg	11%
Fats	7.19g	1.95g	8%
Calcium	9mg	92mg	8%
Potassium	366mg	628mg	8%
Monounsaturated fat	3.115g	0.172g	7%
Vitamin E	0.97mg		6%
Saturated fat	1.586g	0.188g	6%
Vitamin B3	2.548mg	3.354mg	5%
Vitamin B6	0.177mg	0.11mg	5%
Polyunsaturated fat	1.354g	0.552g	5%
Folate	12µg	29µg	4%
Vitamin B5	0.811mg	0.68mg	3%
Carbs	0g	5.13g	2%
Vitamin D	0.3µg		2%
Vitamin K	2.5µg		2%
Vitamin D*	10 IU		1%
Magnesium	23mg	18mg	1%
Calories	144kcal	148kcal	0%
Protein per 100 calories	13g	17g	N/A
Calories per 10 g protein	78kcal	58kcal	N/A
Weight per 100 calories	69g	68g	N/A
Unsaturated / Saturated Fat ratio	2.8	3.9	N/A
Net carbs	0g	5.13g	N/A
Cholesterol	66mg	67mg	0%
Trans fat	0.063g		N/A
Tryptophan	0.22mg	0.286mg	0%
Threonine	0.833mg	1.099mg	0%
Isoleucine	0.82mg	1.112mg	0%
Leucine	1.396mg	1.798mg	0%
Lysine	1.677mg	1.909mg	0%
Methionine	0.539mg	0.576mg	0%
Phenylalanine	0.735mg	0.915mg	0%
Valine	0.894mg	1.116mg	0%
Histidine	0.404mg	0.49mg	0%
Omega-3 - EPA	0.02g	0.138g	N/A
Omega-3 - DHA	0.069g	0.146g	N/A
Omega-3 - DPA	0.018g	0.104g	N/A
Omega-6 - Eicosadienoic acid	0.049g		N/A