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 104
Mollusks 148
Protein (g)
Fish 14.7
Mollusks 25.5
Carbs (g)
Fish 4.89
Mollusks 5.13
Fat (g)
Fish 2.88
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 14.7g per 100g.
Which has fewer calories?
Fish, whitefish, eggs (Alaska Native) — 104 vs 148 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 | 104 kcal | 148 kcal | -30% |
| Macronutrients | |||
| Water | 76.2 g | 63.6 g | +20% |
| Protein | 14.7 g | 25.5 g | -43% |
| Total lipid (fat) | 2.88 g | 1.95 g | +48% |
| Carbohydrate, by difference | 4.89 g | 5.13 g | -5% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.496 g | 0.188 g | +164% |
| Fatty acids, total monounsaturated | 1.05 g | 0.172 g | +508% |
| Cholesterol | 439 mg | 67.0 mg | +555% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.0 mg | 22.1 mg | -46% |
| Thiamin (Vitamin B1) | 0.088 mg | 0.150 mg | -41% |
| Riboflavin (Vitamin B2) | 0.403 mg | 0.426 mg | -5% |
| Niacin (Vitamin B3) | 0.956 mg | 3.35 mg | -71% |
| Pantothenic acid (Vitamin B5) | 1.06 mg | 0.680 mg | +56% |
| Vitamin B-6 — Pyridoxine | 0.159 mg | 0.110 mg | +45% |
| Biotin (Vitamin B7) | 53.0 ug | 29.0 ug | +83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 248 mg | — | |
| Vitamin B-12 — Cobalamin | 56.4 ug | 98.9 ug | -43% |
| Vitamin A, RAE | 91.0 ug | 171 ug | -47% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.68 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.600 ug | — | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 92.0 mg | -50% |
| Iron, Fe | 5.95 mg | 2.81 mg | +112% |
| Magnesium, Mg | 30.0 mg | 18.0 mg | +67% |
| Phosphorus, P | 306 mg | 338 mg | -9% |
| Potassium, K | 190 mg | 628 mg | -70% |
| Sodium, Na | 160 mg | 1202 mg | -87% |
| Zinc, Zn | 2.10 mg | 2.73 mg | -23% |
| Copper, Cu | 0.220 mg | 0.688 mg | -68% |
| Manganese, Mn | 0.220 mg | 1.00 mg | -78% |
| Selenium, Se | 92.8 ug | 64.0 ug | +45% |
| Other Nutrients | |||
| Energy | 436 kj | 618 kj | -29% |
| Ash | 1.33 g | 3.74 g | -64% |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 53.0 ug | 29.0 ug | +83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | 29.0 ug | +83% |
| Betaine | 8.20 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 91.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 305 IU | 570 IU | -46% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin K1 — Phylloquinone | 0.600 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.045 g | 0.026 g | +73% |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | — | |
| SFA 16:0 (Palmitic acid) | 0.361 g | 0.120 g | +201% |
| SFA 17:0 (Margaric acid) | 0.018 g | — | |
| SFA 18:0 (Stearic acid) | 0.063 g | 0.036 g | +75% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.254 g | 0.044 g | +477% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.742 g | 0.068 g | +991% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.045 g | 0.036 g | +25% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.012 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 1.07 g | 0.552 g | +94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.073 g | 0.032 g | +128% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.073 g | 0.008 g | +812% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.037 g | 0.032 g | +16% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.018 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.028 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.124 g | 0.082 g | +51% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.225 g | 0.138 g | +63% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.028 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.133 g | 0.104 g | +28% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.330 g | 0.146 g | +126% |
| Tryptophan (EAA) | 0.280 g | 0.286 g | -2% |
| Threonine (EAA) | 1.01 g | 1.10 g | -8% |
| Isoleucine (EAA, BCAA) | 1.07 g | 1.11 g | -4% |
| Leucine (EAA, BCAA) | 1.64 g | 1.80 g | -9% |
| Lysine (EAA) | 1.60 g | 1.91 g | -16% |
| Methionine (EAA) | 0.560 g | 0.576 g | -3% |
| Cystine (conditionally essential) | 0.230 g | 0.335 g | -31% |
| Phenylalanine (EAA) | 0.900 g | 0.915 g | -2% |
| Tyrosine (conditionally essential) | 0.760 g | 0.817 g | -7% |
| Valine (EAA, BCAA) | 1.28 g | 1.12 g | +15% |
| Arginine (conditionally essential) | 1.06 g | 1.86 g | -43% |
| Histidine (EAA) | 0.530 g | 0.490 g | +8% |
| Alanine | 1.64 g | 1.54 g | +6% |
| Aspartic acid | 1.58 g | 2.46 g | -36% |
| Glutamic acid | 2.18 g | 3.47 g | -37% |
| Glycine (conditionally essential) | 0.500 g | 1.60 g | -69% |
| Proline (conditionally essential) | 1.10 g | 1.04 g | +6% |
| Serine | 1.18 g | 1.14 g | +3% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.10 mg | — | |
| Choline from phosphatidylcholine | 220 mg | — | |
| Choline from phosphocholine | 1.80 mg | — | |
| Choline from sphingomyelin | 13.0 mg | — | |
| Free Choline | 12.0 mg | — | |
| Total Choline | 250 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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