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  6. Clam vs. Romano cheese

Clam vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between Clam and Romano cheese?

  • Clam is higher in Vitamin B12, Selenium, Copper, Manganese, Iron, Vitamin C, and Vitamin B3, however, Romano cheese is richer in Calcium, and Phosphorus.
  • Clam's daily need coverage for Vitamin B12 is 4074% more.
  • Clam has less Saturated Fat.

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

Infographic

Clam vs Romano 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
7
:
3
Romano cheese
Romano cheese
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%
Contains more Calcium +1056.5%
Contains more Magnesium +127.8%
Contains more Phosphorus +124.9%
Equal in Zinc - 2.58
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
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%
Contains more Calcium +1056.5%
Contains more Magnesium +127.8%
Contains more Phosphorus +124.9%
Equal in Zinc - 2.58

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
9
:
3
Romano cheese
Romano cheese
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%
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%
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%
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
Clam
Clam
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +41.3%
Contains more Water +105.9%
Contains more Protein +24.5%
Contains more Fats +1281.5%
Contains more Other +80.2%
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
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
Contains more Carbs +41.3%
Contains more Water +105.9%
Contains more Protein +24.5%
Contains more Fats +1281.5%
Contains more Other +80.2%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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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
28%
Romano cheese
Minerals Daily Need Coverage Score
129%
Clam
106%
Romano cheese

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