Clam vs. Halibut — In-Depth Nutrition Comparison

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A recap on the differences between clam and halibut

Clam is higher in vitamin B12, copper, manganese, selenium, vitamin B2, vitamin C, iron, and zinc, yet halibut is higher in vitamin B6.
Clam covers your daily vitamin B12 needs 4080% more than halibut.
The amount of sodium in halibut is lower.
The glycemic index of halibut is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Fish, halibut, greenland, 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

Halibut

Contains more CalciumCalcium	+2200%
Contains more PotassiumPotassium	+82.6%
Contains more IronIron	+230.6%
Contains more CopperCopper	+1710.5%
Contains more ZincZinc	+435.3%
Contains more PhosphorusPhosphorus	+61%
Contains more ManganeseManganese	+6566.7%
Contains more SeleniumSelenium	+36.8%

Contains more MagnesiumMagnesium	+83.3%
Contains less SodiumSodium	-91.4%

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

Halibut

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+850%
Contains more Vitamin B1Vitamin B1	+105.5%
Contains more Vitamin B2Vitamin B2	+313.6%
Contains more Vitamin B3Vitamin B3	+74.4%
Contains more Vitamin B5Vitamin B5	+136.1%
Contains more Vitamin B12Vitamin B12	+10201%
Contains more FolateFolate	+2800%

Contains more Vitamin B6Vitamin B6

+340.9%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	0.96µg	4080%
Copper	0.688mg	0.038mg	72%
Sodium	1202mg	103mg	48%
Manganese	1mg	0.015mg	43%
Selenium	64µg	46.8µg	31%
Vitamin B6	0.11mg	0.485mg	29%
Monounsaturated fat	0.172g	10.742g	26%
Vitamin C	22.1mg	0mg	25%
Iron	2.81mg	0.85mg	25%
Vitamin B2	0.426mg	0.103mg	25%
Fats	1.95g	17.74g	24%
Zinc	2.73mg	0.51mg	20%
Phosphorus	338mg	210mg	18%
Vitamin A	171µg	18µg	17%
Protein	25.55g	18.42g	14%
Saturated fat	0.188g	3.102g	13%
Calcium	92mg	4mg	9%
Vitamin B3	3.354mg	1.923mg	9%
Potassium	628mg	344mg	8%
Vitamin B5	0.68mg	0.288mg	8%
Polyunsaturated fat	0.552g	1.753g	8%
Folate	29µg	1µg	7%
Vitamin B1	0.15mg	0.073mg	6%
Calories	148kcal	239kcal	5%
Magnesium	18mg	33mg	4%
Cholesterol	67mg	59mg	3%
Carbs	5.13g	0g	2%
Protein per 100 calories	17g	7.7g	N/A
Calories per 10 g protein	58kcal	130kcal	N/A
Weight per 100 calories	68g	42g	N/A
Unsaturated / Saturated Fat ratio	3.9	4	N/A
Net carbs	5.13g	0g	N/A
Tryptophan	0.286mg	0.206mg	0%
Threonine	1.099mg	0.808mg	0%
Isoleucine	1.112mg	0.849mg	0%
Leucine	1.798mg	1.497mg	0%
Lysine	1.909mg	1.692mg	0%
Methionine	0.576mg	0.545mg	0%
Phenylalanine	0.915mg	0.719mg	0%
Valine	1.116mg	0.949mg	0%
Histidine	0.49mg	0.542mg	0%
Omega-3 - EPA	0.138g	0.674g	N/A
Omega-3 - DHA	0.146g	0.504g	N/A
Omega-3 - DPA	0.104g	0.114g	N/A