Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Romano cheese
  5. Compare
  6. Romano cheese vs. Clam

Romano cheese vs. Clam — In-Depth Nutrition Comparison

Compare

What are the differences between Romano cheese and Clam?

  • Romano cheese is higher in Calcium, and Phosphorus, however, Clam is richer in Vitamin B12, Selenium, Copper, Manganese, Iron, Vitamin C, and Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 4074% more.
  • Clam contains 91 times less Saturated Fat than Romano cheese. Romano cheese contains 17.115g of Saturated Fat, while Clam contains 0.188g.

We used Cheese, romano and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Romano cheese vs Clam 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.
Romano cheese
Romano cheese
3
:
7
Clam
Clam
Contains more Calcium +1056.5%
Contains more Magnesium +127.8%
Contains more Phosphorus +124.9%
Contains more Iron +264.9%
Contains more Potassium +630.2%
Contains less Sodium -16.1%
Contains more Copper +2193.3%
Contains more Manganese +4900%
Contains more Selenium +341.4%
Equal in Zinc - 2.73
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +1056.5%
Contains more Magnesium +127.8%
Contains more Phosphorus +124.9%
Contains more Iron +264.9%
Contains more Potassium +630.2%
Contains less Sodium -16.1%
Contains more Copper +2193.3%
Contains more Manganese +4900%
Contains more Selenium +341.4%
Equal in Zinc - 2.73

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.
Romano cheese
Romano cheese
3
:
9
Clam
Clam
Contains more Vitamin A +37.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +4255.8%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +29.4%
Contains more Folate +314.3%
Contains more Vitamin B12 +8729.5%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin A +37.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +4255.8%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +29.4%
Contains more Folate +314.3%
Contains more Vitamin B12 +8729.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Clam
Clam
Contains more Protein +24.5%
Contains more Fats +1281.5%
Contains more Other +80.2%
Contains more Carbs +41.3%
Contains more Water +105.9%
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Clam
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
Contains more Protein +24.5%
Contains more Fats +1281.5%
Contains more Other +80.2%
Contains more Carbs +41.3%
Contains more Water +105.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +4457%
Contains less Saturated Fat -98.9%
Equal in Polyunsaturated fat - 0.552
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +4457%
Contains less Saturated Fat -98.9%
Equal in Polyunsaturated fat - 0.552

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Clam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Clam Opinion
Net carbs 3.63g 5.13g Clam
Protein 31.8g 25.55g Romano cheese
Fats 26.94g 1.95g Romano cheese
Carbs 3.63g 5.13g Clam
Calories 387kcal 148kcal Romano cheese
Sugar 0.73g Clam
Calcium 1064mg 92mg Romano cheese
Iron 0.77mg 2.81mg Clam
Magnesium 41mg 18mg Romano cheese
Phosphorus 760mg 338mg Romano cheese
Potassium 86mg 628mg Clam
Sodium 1433mg 1202mg Clam
Zinc 2.58mg 2.73mg Clam
Copper 0.03mg 0.688mg Clam
Manganese 0.02mg 1mg Clam
Selenium 14.5µg 64µg Clam
Vitamin A 415IU 570IU Clam
Vitamin A RAE 96µg 171µg Clam
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.037mg 0.15mg Clam
Vitamin B2 0.37mg 0.426mg Clam
Vitamin B3 0.077mg 3.354mg Clam
Vitamin B5 0.424mg 0.68mg Clam
Vitamin B6 0.085mg 0.11mg Clam
Folate 7µg 29µg Clam
Vitamin B12 1.12µg 98.89µg Clam
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.286mg Romano cheese
Threonine 1.171mg 1.099mg Romano cheese
Isoleucine 1.685mg 1.112mg Romano cheese
Leucine 3.071mg 1.798mg Romano cheese
Lysine 2.941mg 1.909mg Romano cheese
Methionine 0.852mg 0.576mg Romano cheese
Phenylalanine 1.71mg 0.915mg Romano cheese
Valine 2.183mg 1.116mg Romano cheese
Histidine 1.231mg 0.49mg Romano cheese
Cholesterol 104mg 67mg Clam
Saturated Fat 17.115g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 7.838g 0.172g Romano cheese
Polyunsaturated fat 0.593g 0.552g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Romano cheese
Romano cheese vs Ricotta
Ricotta
Romano cheese
Romano cheese vs Swiss cheese
Swiss cheese
Romano cheese
Romano cheese vs Roquefort
Roquefort
Clam
Clam vs Mussels
Mussels
Clam
Clam vs Oyster breaded and fried
Oyster breaded and fried
Clam
Clam vs Roe
Roe

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Romano cheese
1063%
Clam
Minerals Daily Need Coverage Score
106%
Romano cheese
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 231mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 16.927g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $4.6)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.