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  6. Beefsteak raw vs. Clam

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
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
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

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

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
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
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%

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.