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  6. Clam vs. Cheddar Cheese

Clam vs. Cheddar Cheese — In-Depth Nutrition Comparison

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How are Clam and Cheddar Cheese different?

  • Clam has more Vitamin B12, Copper, Selenium, Manganese, Iron, Vitamin C, and Vitamin B3, however, Cheddar Cheese is richer in Calcium.
  • Clam covers your daily need of Vitamin B12 4075% more than Cheddar Cheese.
  • Cheddar Cheese contains less Sodium.

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

Infographic

Clam vs Cheddar Cheese 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.
Clam
Clam
5
:
5
Cheddar Cheese
Cheddar Cheese
Contains more Iron +1907.1%
Contains more Potassium +726.3%
Contains more Copper +2193.3%
Contains more Manganese +3603.7%
Contains more Selenium +124.6%
Contains more Calcium +671.7%
Contains more Magnesium +50%
Contains more Phosphorus +34.6%
Contains less Sodium -45.7%
Contains more Zinc +33.3%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +1907.1%
Contains more Potassium +726.3%
Contains more Copper +2193.3%
Contains more Manganese +3603.7%
Contains more Selenium +124.6%
Contains more Calcium +671.7%
Contains more Magnesium +50%
Contains more Phosphorus +34.6%
Contains less Sodium -45.7%
Contains more Zinc +33.3%

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.
Clam
Clam
7
:
5
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B3 +5584.7%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +8890%
Contains more Vitamin A +117.9%
Equal in Vitamin B2 - 0.428
Equal in Folate - 27
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%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B3 +5584.7%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +8890%
Contains more Vitamin A +117.9%
Equal in Vitamin B2 - 0.428
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Cheddar Cheese
Cheddar Cheese
Contains more Protein +11.7%
Contains more Carbs +66%
Contains more Water +71.9%
Contains more Fats +1608.2%
Equal in Other - 3.71
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
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Protein +11.7%
Contains more Carbs +66%
Contains more Water +71.9%
Contains more Fats +1608.2%
Equal in Other - 3.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +5275.6%
Contains more Polyunsaturated fat +157.4%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +5275.6%
Contains more Polyunsaturated fat +157.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Cheddar Cheese Opinion
Net carbs 5.13g 3.09g Clam
Protein 25.55g 22.87g Clam
Fats 1.95g 33.31g Cheddar Cheese
Carbs 5.13g 3.09g Clam
Calories 148kcal 404kcal Cheddar Cheese
Sugar 0.48g Clam
Calcium 92mg 710mg Cheddar Cheese
Iron 2.81mg 0.14mg Clam
Magnesium 18mg 27mg Cheddar Cheese
Phosphorus 338mg 455mg Cheddar Cheese
Potassium 628mg 76mg Clam
Sodium 1202mg 653mg Cheddar Cheese
Zinc 2.73mg 3.64mg Cheddar Cheese
Copper 0.688mg 0.03mg Clam
Manganese 1mg 0.027mg Clam
Selenium 64µg 28.5µg Clam
Vitamin A 570IU 1242IU Cheddar Cheese
Vitamin A RAE 171µg 330µg Cheddar Cheese
Vitamin E 0.71mg Cheddar Cheese
Vitamin D 24IU Cheddar Cheese
Vitamin D 0.6µg Cheddar Cheese
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.029mg Clam
Vitamin B2 0.426mg 0.428mg Cheddar Cheese
Vitamin B3 3.354mg 0.059mg Clam
Vitamin B5 0.68mg 0.41mg Clam
Vitamin B6 0.11mg 0.066mg Clam
Folate 29µg 27µg Clam
Vitamin B12 98.89µg 1.1µg Clam
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.286mg 0.547mg Cheddar Cheese
Threonine 1.099mg 1.044mg Clam
Isoleucine 1.112mg 1.206mg Cheddar Cheese
Leucine 1.798mg 1.939mg Cheddar Cheese
Lysine 1.909mg 1.025mg Clam
Methionine 0.576mg 0.547mg Clam
Phenylalanine 0.915mg 1.074mg Cheddar Cheese
Valine 1.116mg 1.404mg Cheddar Cheese
Histidine 0.49mg 0.547mg Cheddar Cheese
Cholesterol 67mg 99mg Clam
Trans Fat 0.917g Clam
Saturated Fat 0.188g 18.867g Clam
Omega-3 - DHA 0.146g 0.001g Clam
Omega-3 - EPA 0.138g 0.01g Clam
Omega-3 - DPA 0.104g 0.017g Clam
Monounsaturated Fat 0.172g 9.246g Cheddar Cheese
Polyunsaturated fat 0.552g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
1063%
Clam
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
129%
Clam
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 18.679g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
Which food contains less Sodium?
Cheddar Cheese
Cheddar Cheese contains less Sodium (difference - 549mg)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 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.
Which food is richer in vitamins?
?
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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.