Ham vs. Clam — In-Depth Nutrition Comparison
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Summary of differences between Ham and Clam
- Ham has more Vitamin B1, and Vitamin B6, however, Clam is higher in Vitamin B12, Selenium, Copper, Manganese, Vitamin C, Phosphorus, Vitamin A RAE, and Vitamin B2.
- Clam covers your daily need of Vitamin B12 4093% more than Ham.
- Ham has 5 times more Vitamin B1 than Clam. While Ham has 0.754mg of Vitamin B1, Clam has only 0.15mg.
These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mollusks, clam, mixed species, cooked, moist heat.
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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.
Contains
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Calcium
+1050%
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Iron
+89.9%
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Magnesium
+28.6%
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Phosphorus
+72.4%
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Potassium
+118.8%
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Copper
+770.9%
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Manganese
+1751.9%
Contains
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Selenium
+228.2%
Equal in Sodium - 1202
Equal in Zinc - 2.73
Contains
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Calcium
+1050%
Contains
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Iron
+89.9%
Contains
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Magnesium
+28.6%
Contains
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Phosphorus
+72.4%
Contains
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Potassium
+118.8%
Contains
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Copper
+770.9%
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Manganese
+1751.9%
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Selenium
+228.2%
Equal in Sodium - 1202
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.
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Contains
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Vitamin B1
+402.7%
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Vitamin B3
+19.9%
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Vitamin B6
+263.6%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+110.9%
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Vitamin B5
+68.7%
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Folate
+866.7%
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Vitamin B12
+15113.8%
Contains
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Vitamin B1
+402.7%
Contains
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Vitamin B3
+19.9%
Contains
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Vitamin B6
+263.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+110.9%
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Vitamin B5
+68.7%
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Folate
+866.7%
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Vitamin B12
+15113.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+183.6%
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Other
+17.2%
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Protein
+22.1%
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Carbs
+242%
Equal in Water - 63.64
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Fats
+183.6%
Contains
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Other
+17.2%
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Protein
+22.1%
Contains
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Carbs
+242%
Equal in Water - 63.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1423.3%
Contains
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Saturated Fat
-89.6%
Equal in Polyunsaturated fat - 0.552
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Monounsaturated Fat
+1423.3%
Contains
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Saturated Fat
-89.6%
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.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.5g | 5.13g |
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| Protein | 20.93g | 25.55g |
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| Fats | 5.53g | 1.95g |
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| Carbs | 1.5g | 5.13g |
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| Calories | 145kcal | 148kcal |
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| Calcium | 8mg | 92mg |
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| Iron | 1.48mg | 2.81mg |
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| Magnesium | 14mg | 18mg |
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| Phosphorus | 196mg | 338mg |
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| Potassium | 287mg | 628mg |
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| Sodium | 1203mg | 1202mg |
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| Zinc | 2.88mg | 2.73mg |
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| Copper | 0.079mg | 0.688mg |
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| Manganese | 0.054mg | 1mg |
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| Selenium | 19.5µg | 64µg |
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| Vitamin A | 0IU | 570IU |
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| Vitamin A RAE | 0µg | 171µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 32IU |
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| Vitamin D | 0.8µg |
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| Vitamin C | 0mg | 22.1mg |
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| Vitamin B1 | 0.754mg | 0.15mg |
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| Vitamin B2 | 0.202mg | 0.426mg |
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| Vitamin B3 | 4.023mg | 3.354mg |
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| Vitamin B5 | 0.403mg | 0.68mg |
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| Vitamin B6 | 0.4mg | 0.11mg |
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| Folate | 3µg | 29µg |
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| Vitamin B12 | 0.65µg | 98.89µg |
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| Tryptophan | 0.251mg | 0.286mg |
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| Threonine | 0.931mg | 1.099mg |
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| Isoleucine | 0.918mg | 1.112mg |
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| Leucine | 1.661mg | 1.798mg |
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| Lysine | 1.775mg | 1.909mg |
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| Methionine | 0.553mg | 0.576mg |
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| Phenylalanine | 0.904mg | 0.915mg |
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| Valine | 0.908mg | 1.116mg |
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| Histidine | 0.75mg | 0.49mg |
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| Cholesterol | 53mg | 67mg |
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| Saturated Fat | 1.81g | 0.188g |
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| Omega-3 - DHA | 0g | 0.146g |
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| Omega-3 - EPA | 0g | 0.138g |
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| Omega-3 - DPA | 0g | 0.104g |
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| Monounsaturated Fat | 2.62g | 0.172g |
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| Polyunsaturated fat | 0.54g | 0.552g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
45%
1063%
Minerals Daily Need Coverage Score
55%
129%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Clam contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Clam is lower in Saturated Fat (difference - 1.622g)
Which food is cheaper?
Clam is cheaper (difference - $0.5)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
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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.