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  6. Clam vs. Smelt

Clam vs. Smelt — In-Depth Nutrition Comparison

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How are clam and smelt different?

  • Clam has more vitamin B12, copper, selenium, vitamin C, vitamin B2, iron, vitamin B1, vitamin A, and vitamin B3 than smelt.
  • Daily need coverage for vitamin B12 for clam is 3955% higher.
  • Smelt has less sodium.
  • Smelt has a lower glycemic index (0) than clam (27).

Mollusks, clam, mixed species, cooked, moist heat and Fish, smelt, rainbow, cooked, dry heat are the varieties used in this article.

Infographic

Clam vs Smelt 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%
Smelt
Smelt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Contains more CalciumCalcium +19.5%
Contains more PotassiumPotassium +68.8%
Contains more IronIron +144.3%
Contains more CopperCopper +286.5%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +14.6%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +111.1%
Contains less SodiumSodium -93.6%
~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%
Smelt
Smelt
1
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 0% 0% 5.7% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +905.9%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin B12Vitamin B12 +2390.9%
Contains more FolateFolate +480%
Contains more Vitamin B6Vitamin B6 +54.5%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.74mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Clam Smelt DV% diff.
Vitamin B12 98.89µg 3.97µg 3955%
Copper 0.688mg 0.178mg 57%
Sodium 1202mg 77mg 49%
Selenium 64µg 46.8µg 31%
Vitamin C 22.1mg 0mg 25%
Vitamin B2 0.426mg 0.146mg 22%
Iron 2.81mg 1.15mg 21%
Vitamin A 171µg 17µg 17%
Vitamin B1 0.15mg 0.01mg 12%
Vitamin B3 3.354mg 1.766mg 10%
Cholesterol 67mg 90mg 8%
Potassium 628mg 372mg 8%
Protein 25.55g 22.6g 6%
Zinc 2.73mg 2.12mg 6%
Phosphorus 338mg 295mg 6%
Folate 29µg 5µg 6%
Magnesium 18mg 38mg 5%
Vitamin B6 0.11mg 0.17mg 5%
Manganese 1mg 0.9mg 4%
Polyunsaturated fat 0.552g 1.135g 4%
Fats 1.95g 3.1g 2%
Carbs 5.13g 0g 2%
Calcium 92mg 77mg 2%
Saturated fat 0.188g 0.579g 2%
Monounsaturated fat 0.172g 0.822g 2%
Calories 148kcal 124kcal 1%
Vitamin B5 0.68mg 0.74mg 1%
Protein per 100 calories 17g 18g N/A
Calories per 10 g protein 58kcal 55kcal N/A
Weight per 100 calories 68g 81g N/A
Unsaturated / Saturated Fat ratio 3.9 3.4 N/A
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.253mg 0%
Threonine 1.099mg 0.991mg 0%
Isoleucine 1.112mg 1.041mg 0%
Leucine 1.798mg 1.837mg 0%
Lysine 1.909mg 2.076mg 0%
Methionine 0.576mg 0.669mg 0%
Phenylalanine 0.915mg 0.882mg 0%
Valine 1.116mg 1.164mg 0%
Histidine 0.49mg 0.665mg 0%
Omega-3 - EPA 0.138g 0.353g N/A
Omega-3 - DHA 0.146g 0.536g N/A
Omega-3 - DPA 0.104g 0.023g 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
Smelt
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more ProteinProtein +13.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +147%
Contains more FatsFats +59%
Contains more WaterWater +14.4%

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
Smelt
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +377.9%
Contains more Poly. FatPolyunsaturated fat +105.6%

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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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.