Fish vs Mollusks
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mollusks, clam, mixed species, cooked, moist heat is higher in more vitamins & minerals
Calories (kcal)
Fish 262
Mollusks 148
Protein (g)
Fish 23.9
Mollusks 25.5
Carbs (g)
Fish 0
Mollusks 5.13
Fat (g)
Fish 17.8
Mollusks 1.95
Fiber (g)
Fish 0
Mollusks 0
Quick answers
Which has more protein?
Mollusks, clam, mixed species, cooked, moist heat — 25.5g vs 23.9g per 100g.
Which has fewer calories?
Mollusks, clam, mixed species, cooked, moist heat — 148 vs 262 kcal per 100g.
Which is more nutrient-dense?
Mollusks, clam, mixed species, cooked, moist heat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Mollusks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 262 kcal | 148 kcal | +77% |
| Macronutrients | |||
| Water | 53.3 g | 63.6 g | -16% |
| Protein | 23.9 g | 25.5 g | -7% |
| Total lipid (fat) | 17.8 g | 1.95 g | +813% |
| Carbohydrate, by difference | 0 g | 5.13 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.18 g | 0.188 g | +2121% |
| Fatty acids, total monounsaturated | 7.01 g | 0.172 g | +3973% |
| Cholesterol | 75.0 mg | 67.0 mg | +12% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 22.1 mg | -98% |
| Thiamin (Vitamin B1) | 0.159 mg | 0.150 mg | +6% |
| Riboflavin (Vitamin B2) | 0.412 mg | 0.426 mg | -3% |
| Niacin (Vitamin B3) | 6.85 mg | 3.35 mg | +104% |
| Pantothenic acid (Vitamin B5) | 0.990 mg | 0.680 mg | +46% |
| Vitamin B-6 — Pyridoxine | 0.460 mg | 0.110 mg | +318% |
| Biotin (Vitamin B7) | 2.00 ug | 29.0 ug | -93% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 19.0 ug | 98.9 ug | -81% |
| Vitamin A, RAE | 54.0 ug | 171 ug | -68% |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 92.0 mg | -84% |
| Iron, Fe | 1.57 mg | 2.81 mg | -44% |
| Magnesium, Mg | 97.0 mg | 18.0 mg | +439% |
| Phosphorus, P | 278 mg | 338 mg | -18% |
| Potassium, K | 401 mg | 628 mg | -36% |
| Sodium, Na | 83.0 mg | 1202 mg | -93% |
| Zinc, Zn | 0.940 mg | 2.73 mg | -66% |
| Copper, Cu | 0.094 mg | 0.688 mg | -86% |
| Manganese, Mn | 0.020 mg | 1.00 mg | -98% |
| Selenium, Se | 51.6 ug | 64.0 ug | -19% |
| Other Nutrients | |||
| Energy | 1096 kj | 618 kj | +77% |
| Ash | 1.53 g | 3.74 g | -59% |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 29.0 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 29.0 ug | -93% |
| Retinol | 54.0 ug | — | |
| Vitamin A, IU | 180 IU | 570 IU | -68% |
| SFA 14:0 (Myristic acid) | 0.592 g | 0.026 g | +2177% |
| SFA 16:0 (Palmitic acid) | 1.38 g | 0.120 g | +1046% |
| SFA 18:0 (Stearic acid) | 0.256 g | 0.036 g | +611% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.534 g | 0.044 g | +1114% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.20 g | 0.068 g | +1668% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.60 g | 0.036 g | +4339% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 2.50 g | 0.012 g | +20717% |
| Fatty acids, total polyunsaturated | 4.30 g | 0.552 g | +679% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.147 g | 0.032 g | +359% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.113 g | 0.008 g | +1312% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.032 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.082 g | -38% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.504 g | 0.138 g | +265% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.106 g | 0.104 g | +2% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.699 g | 0.146 g | +379% |
| Tryptophan (EAA) | 0.267 g | 0.286 g | -7% |
| Threonine (EAA) | 1.04 g | 1.10 g | -5% |
| Isoleucine (EAA, BCAA) | 1.10 g | 1.11 g | -1% |
| Leucine (EAA, BCAA) | 1.94 g | 1.80 g | +8% |
| Lysine (EAA) | 2.19 g | 1.91 g | +15% |
| Methionine (EAA) | 0.706 g | 0.576 g | +23% |
| Cystine (conditionally essential) | 0.256 g | 0.335 g | -24% |
| Phenylalanine (EAA) | 0.931 g | 0.915 g | +2% |
| Tyrosine (conditionally essential) | 0.805 g | 0.817 g | -1% |
| Valine (EAA, BCAA) | 1.23 g | 1.12 g | +10% |
| Arginine (conditionally essential) | 1.43 g | 1.86 g | -23% |
| Histidine (EAA) | 0.702 g | 0.490 g | +43% |
| Alanine | 1.44 g | 1.54 g | -7% |
| Aspartic acid | 2.44 g | 2.46 g | -1% |
| Glutamic acid | 3.56 g | 3.47 g | +2% |
| Glycine (conditionally essential) | 1.14 g | 1.60 g | -28% |
| Proline (conditionally essential) | 0.843 g | 1.04 g | -19% |
| Serine | 0.973 g | 1.14 g | -15% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, mackerel, Atlantic, cooked, dry heat nutrition facts Mollusks, clam, mixed species, cooked, moist heat nutrition facts Compare other foods →
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