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Brie vs. Clam — In-Depth Nutrition Comparison

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A recap on the differences between brie and clam

  • Clam is higher than brie in vitamin B12, selenium, copper, manganese, iron, vitamin C, phosphorus, and vitamin B3.
  • Clam covers your daily vitamin B12 needs 4052% more than brie.
  • Brie contains 93 times more saturated fat than clam. While brie contains 17.41g of saturated fat, clam contains only 0.188g.
  • The glycemic index of brie is lower.

Food varieties used in this article are Cheese, brie and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Brie 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.
Brie
Brie
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 55% 13% 19% 6.3% 65% 81% 82% 4.4% 79%
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 CalciumCalcium +100%
Contains less SodiumSodium -47.7%
Contains more PotassiumPotassium +313.2%
Contains more IronIron +462%
Contains more CopperCopper +3521.1%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +79.8%
Contains more ManganeseManganese +2841.2%
Contains more SeleniumSelenium +341.4%
~equal in Magnesium ~18mg

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.
Brie
Brie
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 58% 4.8% 18% 120% 7.1% 41% 54% 206% 5.8% 49%
Clam
Clam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +124.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B3Vitamin B3 +782.6%
Contains more Vitamin B12Vitamin B12 +5893.3%
~equal in Vitamin A ~171µg
~equal in Vitamin B5 ~0.68mg

All nutrients comparison - raw data values

Nutrient Brie Clam DV% diff.
Vitamin B12 1.65µg 98.89µg 4052%
Selenium 14.5µg 64µg 90%
Saturated fat 17.41g 0.188g 78%
Copper 0.019mg 0.688mg 74%
Manganese 0.034mg 1mg 42%
Fats 27.68g 1.95g 40%
Iron 0.5mg 2.81mg 29%
Vitamin C 0mg 22.1mg 25%
Sodium 629mg 1202mg 25%
Phosphorus 188mg 338mg 21%
Monounsaturated fat 8.013g 0.172g 20%
Vitamin B3 0.38mg 3.354mg 19%
Potassium 152mg 628mg 14%
Cholesterol 100mg 67mg 11%
Protein 20.75g 25.55g 10%
Vitamin B6 0.235mg 0.11mg 10%
Calories 334kcal 148kcal 9%
Calcium 184mg 92mg 9%
Folate 65µg 29µg 9%
Vitamin B1 0.07mg 0.15mg 7%
Vitamin B2 0.52mg 0.426mg 7%
Vitamin D* 20 IU 3%
Vitamin D 0.5µg 3%
Zinc 2.38mg 2.73mg 3%
Choline 15.4mg 3%
Carbs 0.45g 5.13g 2%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.826g 0.552g 2%
Protein per 100 calories 6.2g 17g N/A
Calories per 10 g protein 161kcal 58kcal N/A
Weight per 100 calories 30g 68g N/A
Unsaturated / Saturated Fat ratio 0.51 3.9 N/A
Net carbs 0.45g 5.13g N/A
Magnesium 20mg 18mg 0%
Sugar 0.45g N/A
Vitamin A 174µg 171µg 0%
Vitamin B5 0.69mg 0.68mg 0%
Tryptophan 0.322mg 0.286mg 0%
Threonine 0.751mg 1.099mg 0%
Isoleucine 1.015mg 1.112mg 0%
Leucine 1.929mg 1.798mg 0%
Lysine 1.851mg 1.909mg 0%
Methionine 0.592mg 0.576mg 0%
Phenylalanine 1.158mg 0.915mg 0%
Valine 1.34mg 1.116mg 0%
Histidine 0.716mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brie
Brie
1
21% 28% 48% 3%
Protein: 20.75 g
Fats: 27.68 g
Carbs: 0.45 g
Water: 48.42 g
Other: 2.7 g
Clam
Clam
4
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 +1319.5%
Contains more ProteinProtein +23.1%
Contains more CarbsCarbs +1040%
Contains more WaterWater +31.4%
Contains more OtherOther +38.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brie
Brie
2
66% 31% 3%
Saturated fat: Sat. Fat 17.41 g
Monounsaturated fat: Mono. Fat 8.013 g
Polyunsaturated fat: Poly. Fat 0.826 g
Clam
Clam
1
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 +4558.7%
Contains more Poly. FatPolyunsaturated fat +49.6%
Contains less Sat. FatSaturated fat -98.9%

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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. Brie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172177/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.