Herring vs. Clam — In-Depth Nutrition Comparison

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How are herring and clam different?

Herring is higher in vitamin B6; however, clam is richer in vitamin B12, copper, manganese, selenium, vitamin C, iron, and zinc.
Daily need coverage for vitamin B12 for clam is 3573% higher.
Herring contains 14 times more saturated fat than clam. While herring contains 2.615g of saturated fat, clam contains only 0.188g.
Herring has a lower glycemic index (0) than clam (27).

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

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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.

Herring

Clam

Contains more MagnesiumMagnesium	+127.8%
Contains less SodiumSodium	-90.4%

Contains more CalciumCalcium	+24.3%
Contains more PotassiumPotassium	+49.9%
Contains more IronIron	+99.3%
Contains more CopperCopper	+483.1%
Contains more ZincZinc	+115%
Contains more PhosphorusPhosphorus	+11.6%
Contains more ManganeseManganese	+2400%
Contains more SeleniumSelenium	+36.8%

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.

Herring

Clam

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+23%
Contains more Vitamin B6Vitamin B6	+216.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+3057.1%
Contains more Vitamin AVitamin A	+375%
Contains more Vitamin B1Vitamin B1	+33.9%
Contains more Vitamin B2Vitamin B2	+42.5%
Contains more Vitamin B12Vitamin B12	+652.6%
Contains more FolateFolate	+141.7%

~equal in Vitamin B5 ~0.68mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	13.14µg	98.89µg	3573%
Copper	0.118mg	0.688mg	63%
Sodium	115mg	1202mg	47%
Manganese	0.04mg	1mg	42%
Selenium	46.8µg	64µg	31%
Vitamin D*	214 IU		27%
Vitamin D	5.4µg		27%
Vitamin C	0.7mg	22.1mg	24%
Iron	1.41mg	2.81mg	18%
Vitamin B6	0.348mg	0.11mg	18%
Fats	11.59g	1.95g	15%
Vitamin A	36µg	171µg	15%
Choline	83.3mg		15%
Polyunsaturated fat	2.735g	0.552g	15%
Zinc	1.27mg	2.73mg	13%
Monounsaturated fat	4.79g	0.172g	12%
Saturated fat	2.615g	0.188g	11%
Vitamin B2	0.299mg	0.426mg	10%
Vitamin E	1.37mg		9%
Potassium	419mg	628mg	6%
Protein	23.03g	25.55g	5%
Magnesium	41mg	18mg	5%
Phosphorus	303mg	338mg	5%
Vitamin B3	4.124mg	3.354mg	5%
Folate	12µg	29µg	4%
Calories	203kcal	148kcal	3%
Cholesterol	77mg	67mg	3%
Vitamin B1	0.112mg	0.15mg	3%
Carbs	0g	5.13g	2%
Calcium	74mg	92mg	2%
Vitamin B5	0.74mg	0.68mg	1%
Protein per 100 calories	11g	17g	N/A
Calories per 10 g protein	88kcal	58kcal	N/A
Weight per 100 calories	49g	68g	N/A
Unsaturated / Saturated Fat ratio	2.9	3.9	N/A
Net carbs	0g	5.13g	N/A
Vitamin K	0.1µg		0%
Tryptophan	0.258mg	0.286mg	0%
Threonine	1.01mg	1.099mg	0%
Isoleucine	1.061mg	1.112mg	0%
Leucine	1.872mg	1.798mg	0%
Lysine	2.115mg	1.909mg	0%
Methionine	0.682mg	0.576mg	0%
Phenylalanine	0.899mg	0.915mg	0%
Valine	1.187mg	1.116mg	0%
Histidine	0.678mg	0.49mg	0%
Omega-3 - EPA	0.909g	0.138g	N/A
Omega-3 - DHA	1.105g	0.146g	N/A
Omega-3 - DPA	0.071g	0.104g	N/A