Clam vs. Catfish — In-Depth Nutrition Comparison

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The main differences between clam and catfish

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 Mollusks, clam, mixed species, cooked, moist heat and Fish, catfish, channel, farmed, cooked, dry 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.

Clam

Catfish

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%

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

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.

Clam

Catfish

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%

Contains more Vitamin B5Vitamin B5	+19.3%
Contains more Vitamin B6Vitamin B6	+60.9%

All nutrients comparison - raw data values

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