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Beefsteak raw vs. Clam — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and clam

  • Beefsteak raw has more vitamin B6 and zinc; however, clam is higher in vitamin B12, copper, selenium, vitamin C, vitamin B2, phosphorus, and vitamin A.
  • Clam covers your daily need for vitamin B12, 4008% more than beefsteak raw.
  • Beefsteak raw has 5 times more vitamin B6 than clam. While beefsteak raw has 0.543mg of vitamin B6, clam has only 0.11mg.
  • Beefsteak raw has less sodium.
  • The glycemic index of clam is higher.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Beefsteak raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Clam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +38.9%
Contains more ZincZinc +94.1%
Contains less SodiumSodium -95.4%
Contains more CalciumCalcium +1740%
Contains more PotassiumPotassium +67.5%
Contains more IronIron +40.5%
Contains more CopperCopper +770.9%
Contains more PhosphorusPhosphorus +53.6%
Contains more SeleniumSelenium +129.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +393.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +134.1%
Contains more Vitamin B12Vitamin B12 +3576.2%
Contains more FolateFolate +866.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Clam
3
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 FatsFats +174.9%
Contains more WaterWater +14.6%
Contains more ProteinProtein +19.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1030.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +1268.6%
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +192.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Clam DV% diff.
Vitamin B12 2.69µg 98.89µg 4008%
Copper 0.079mg 0.688mg 68%
Selenium 27.9µg 64µg 66%
Sodium 55mg 1202mg 50%
Manganese 1mg 43%
Vitamin B6 0.543mg 0.11mg 33%
Vitamin C 0mg 22.1mg 25%
Zinc 5.3mg 2.73mg 23%
Vitamin A 2µg 171µg 19%
Vitamin B2 0.182mg 0.426mg 19%
Phosphorus 220mg 338mg 17%
Vitamin B5 0.68mg 14%
Vitamin B3 5.048mg 3.354mg 11%
Iron 2mg 2.81mg 10%
Calcium 5mg 92mg 9%
Protein 21.38g 25.55g 8%
Saturated fat 1.875g 0.188g 8%
Potassium 375mg 628mg 7%
Folate 3µg 29µg 7%
Vitamin B1 0.075mg 0.15mg 6%
Monounsaturated fat 2.354g 0.172g 5%
Fats 5.36g 1.95g 5%
Carbs 0g 5.13g 2%
Magnesium 25mg 18mg 2%
Polyunsaturated fat 0.189g 0.552g 2%
Calories 134kcal 148kcal 1%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 1%
Net carbs 0g 5.13g N/A
Cholesterol 67mg 67mg 0%
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.286mg 0%
Threonine 1.099mg 1.099mg 0%
Isoleucine 1.09mg 1.112mg 0%
Leucine 2.011mg 1.798mg 0%
Lysine 2.247mg 1.909mg 0%
Methionine 0.621mg 0.576mg 0%
Phenylalanine 0.931mg 0.915mg 0%
Valine 1.152mg 1.116mg 0%
Histidine 0.868mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0.008g 0.104g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Beefsteak raw
983%
Clam
Minerals Daily Need Coverage Score
55%
Beefsteak raw
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 1.687g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 1147mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (67 mg)
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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.