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  6. Clam vs. Perch

Clam vs. Perch — In-Depth Nutrition Comparison

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Significant differences between clam and perch

  • The amount of vitamin B12, selenium, copper, vitamin B2, vitamin C, iron, zinc, and phosphorus in clam is higher than in perch.
  • Clam covers your daily vitamin B12 needs 4029% more than perch.
  • Perch has 15 times less sodium than clam. Clam has 1202mg of sodium, while perch has 79mg.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of perch is 0.

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

Infographic

Clam vs Perch 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.
Clam
Clam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Perch
Perch
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +142.2%
Contains more CopperCopper +258.3%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +31.5%
Contains more SeleniumSelenium +297.5%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +10.9%
Contains less SodiumSodium -93.4%
~equal in Manganese ~0.9mg

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
Clam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Perch
Perch
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 3.3% 0% 20% 28% 36% 52% 32% 275% 0% 4.5%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +1610%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B12Vitamin B12 +4395%
Contains more FolateFolate +383.3%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +27.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Clam Perch DV% diff.
Vitamin B12 98.89µg 2.2µg 4029%
Selenium 64µg 16.1µg 87%
Copper 0.688mg 0.192mg 55%
Sodium 1202mg 79mg 49%
Vitamin B2 0.426mg 0.12mg 24%
Vitamin C 22.1mg 1.7mg 23%
Iron 2.81mg 1.16mg 21%
Vitamin A 171µg 10µg 18%
Cholesterol 67mg 115mg 16%
Zinc 2.73mg 1.43mg 12%
Phosphorus 338mg 257mg 12%
Vitamin B3 3.354mg 1.9mg 9%
Potassium 628mg 344mg 8%
Vitamin B1 0.15mg 0.08mg 6%
Folate 29µg 6µg 6%
Magnesium 18mg 38mg 5%
Manganese 1mg 0.9mg 4%
Vitamin B5 0.68mg 0.87mg 4%
Calories 148kcal 117kcal 2%
Carbs 5.13g 0g 2%
Vitamin B6 0.11mg 0.14mg 2%
Protein 25.55g 24.86g 1%
Fats 1.95g 1.18g 1%
Calcium 92mg 102mg 1%
Polyunsaturated fat 0.552g 0.472g 1%
Protein per 100 calories 17g 21g N/A
Calories per 10 g protein 58kcal 47kcal N/A
Weight per 100 calories 68g 85g N/A
Net carbs 5.13g 0g N/A
Saturated fat 0.188g 0.237g 0%
Monounsaturated fat 0.172g 0.195g 0%
Tryptophan 0.286mg 0.278mg 0%
Threonine 1.099mg 1.09mg 0%
Isoleucine 1.112mg 1.145mg 0%
Leucine 1.798mg 2.02mg 0%
Lysine 1.909mg 2.283mg 0%
Methionine 0.576mg 0.736mg 0%
Phenylalanine 0.915mg 0.97mg 0%
Valine 1.116mg 1.281mg 0%
Histidine 0.49mg 0.732mg 0%
Omega-3 - EPA 0.138g 0.101g N/A
Omega-3 - DHA 0.146g 0.223g N/A
Omega-3 - DPA 0.104g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
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
Perch
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more FatsFats +65.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +425.4%
Contains more WaterWater +15.1%
~equal in Protein ~24.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Poly. FatPolyunsaturated fat +16.9%
Contains more Mono. FatMonounsaturated fat +13.4%

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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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.