Clam vs. Rockfish — In-Depth Nutrition Comparison

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Significant differences between clam and rockfish

Clam has more vitamin B12, copper, manganese, iron, vitamin C, zinc, vitamin B2, and phosphorus; however, rockfish is richer in selenium.
Clam covers your daily vitamin B12 needs 4054% more than rockfish.
Rockfish contains less sodium.
Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of rockfish is 0.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Fish, rockfish, Pacific, mixed species, 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

Rockfish

Contains more CalciumCalcium	+441.2%
Contains more PotassiumPotassium	+34.5%
Contains more IronIron	+680.6%
Contains more CopperCopper	+1578%
Contains more ZincZinc	+534.9%
Contains more PhosphorusPhosphorus	+36.3%
Contains more ManganeseManganese	+7592.3%

Contains more MagnesiumMagnesium	+83.3%
Contains less SodiumSodium	-92.6%
Contains more SeleniumSelenium	+19.1%

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

Rockfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+3320%
Contains more Vitamin B1Vitamin B1	+455.6%
Contains more Vitamin B2Vitamin B2	+88.5%
Contains more Vitamin B3Vitamin B3	+15.8%
Contains more Vitamin B5Vitamin B5	+68.3%
Contains more Vitamin B12Vitamin B12	+6119.5%
Contains more FolateFolate	+190%

Contains more Vitamin B6Vitamin B6

+119.1%

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	1.59µg	4054%
Copper	0.688mg	0.041mg	72%
Sodium	1202mg	89mg	48%
Manganese	1mg	0.013mg	43%
Iron	2.81mg	0.36mg	31%
Vitamin C	22.1mg	0mg	25%
Vitamin D*		183 IU	23%
Vitamin D		4.6µg	23%
Selenium	64µg	76.2µg	22%
Zinc	2.73mg	0.43mg	21%
Vitamin A	171µg	5µg	18%
Vitamin B2	0.426mg	0.226mg	15%
Choline		78.7mg	14%
Phosphorus	338mg	248mg	13%
Vitamin B1	0.15mg	0.027mg	10%
Vitamin B6	0.11mg	0.241mg	10%
Calcium	92mg	17mg	8%
Protein	25.55g	22.23g	7%
Vitamin B5	0.68mg	0.404mg	6%
Potassium	628mg	467mg	5%
Folate	29µg	10µg	5%
Magnesium	18mg	33mg	4%
Vitamin E		0.44mg	3%
Vitamin B3	3.354mg	2.897mg	3%
Calories	148kcal	109kcal	2%
Carbs	5.13g	0g	2%
Cholesterol	67mg	61mg	2%
Fats	1.95g	1.62g	1%
Saturated fat	0.188g	0.42g	1%
Monounsaturated fat	0.172g	0.466g	1%
Protein per 100 calories	17g	20g	N/A
Calories per 10 g protein	58kcal	49kcal	N/A
Weight per 100 calories	68g	92g	N/A
Net carbs	5.13g	0g	N/A
Trans fat		0.025g	N/A
Polyunsaturated fat	0.552g	0.485g	0%
Tryptophan	0.286mg	0.296mg	0%
Threonine	1.099mg	1.014mg	0%
Isoleucine	1.112mg	1.06mg	0%
Leucine	1.798mg	1.835mg	0%
Lysine	1.909mg	2.188mg	0%
Methionine	0.576mg	0.707mg	0%
Phenylalanine	0.915mg	0.935mg	0%
Valine	1.116mg	1.106mg	0%
Histidine	0.49mg	0.502mg	0%
Omega-3 - EPA	0.138g	0.107g	N/A
Omega-3 - DHA	0.146g	0.238g	N/A
Omega-3 - DPA	0.104g	0.027g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A