Rockfish vs. Clam — In-Depth Nutrition Comparison

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Significant differences between rockfish and clam

Rockfish has more selenium; however, clam is richer in vitamin B12, copper, manganese, iron, vitamin C, zinc, vitamin B2, and phosphorus.
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 Fish, rockfish, Pacific, mixed species, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist 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.

Rockfish

Clam

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

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%

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.

Rockfish

Clam

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+119.1%

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%

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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