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  6. Clam vs. Roe

Clam vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between clam and roe?

  • Clam is richer in vitamin B12, copper, manganese, iron, and selenium, while roe is higher in vitamin B2, phosphorus, and folate.
  • Clam's daily need coverage for vitamin B12 is 3640% higher.
  • Roe has 77 times less manganese than clam. Clam has 1mg of manganese, while roe has 0.013mg.
  • Roe is lower in sodium.

We used Mollusks, clam, mixed species, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Clam vs Roe 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
7
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%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +228.6%
Contains more PotassiumPotassium +121.9%
Contains more IronIron +264.9%
Contains more CopperCopper +437.5%
Contains more ZincZinc +113.3%
Contains more ManganeseManganese +7592.3%
Contains more SeleniumSelenium +23.8%
Contains more MagnesiumMagnesium +44.4%
Contains more PhosphorusPhosphorus +52.4%
Contains less SodiumSodium -90.3%

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
4
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%
Roe
Roe
5
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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin CVitamin C +34.8%
Contains more Vitamin AVitamin A +87.9%
Contains more Vitamin B3Vitamin B3 +53%
Contains more Vitamin B12Vitamin B12 +756.9%
Contains more Vitamin B1Vitamin B1 +84.7%
Contains more Vitamin B2Vitamin B2 +122.8%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more FolateFolate +217.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Clam Roe DV% diff.
Vitamin B12 98.89µg 11.54µg 3640%
Cholesterol 67mg 479mg 137%
Copper 0.688mg 0.128mg 62%
Sodium 1202mg 117mg 47%
Manganese 1mg 0.013mg 43%
Vitamin B2 0.426mg 0.949mg 40%
Iron 2.81mg 0.77mg 26%
Phosphorus 338mg 515mg 25%
Selenium 64µg 51.7µg 22%
Polyunsaturated fat 0.552g 3.404g 19%
Folate 29µg 92µg 16%
Zinc 2.73mg 1.28mg 13%
Vitamin B1 0.15mg 0.277mg 11%
Fats 1.95g 8.23g 10%
Potassium 628mg 283mg 10%
Vitamin A 171µg 91µg 9%
Vitamin B5 0.68mg 1.154mg 9%
Saturated fat 0.188g 1.866g 8%
Vitamin B3 3.354mg 2.192mg 7%
Protein 25.55g 28.62g 6%
Vitamin C 22.1mg 16.4mg 6%
Calcium 92mg 28mg 6%
Vitamin B6 0.11mg 0.185mg 6%
Monounsaturated fat 0.172g 2.129g 5%
Calories 148kcal 204kcal 3%
Magnesium 18mg 26mg 2%
Carbs 5.13g 1.92g 1%
Protein per 100 calories 17g 14g N/A
Calories per 10 g protein 58kcal 71kcal N/A
Weight per 100 calories 68g 49g N/A
Unsaturated / Saturated Fat ratio 3.9 3 N/A
Net carbs 5.13g 1.92g N/A
Tryptophan 0.286mg 0.375mg 0%
Threonine 1.099mg 1.305mg 0%
Isoleucine 1.112mg 1.465mg 0%
Leucine 1.798mg 2.509mg 0%
Lysine 1.909mg 2.179mg 0%
Methionine 0.576mg 0.71mg 0%
Phenylalanine 0.915mg 1.401mg 0%
Valine 1.116mg 1.676mg 0%
Histidine 0.49mg 0.778mg 0%
Omega-3 - EPA 0.138g 1.26g N/A
Omega-3 - DHA 0.146g 1.747g N/A
Omega-3 - DPA 0.104g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +167.2%
Contains more OtherOther +43.5%
Contains more ProteinProtein +12%
Contains more FatsFats +322.1%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +1137.8%
Contains more Poly. FatPolyunsaturated fat +516.7%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.