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  6. Mozzarella vs. Clam

Mozzarella vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and clam?

  • Mozzarella is richer in calcium and phosphorus, while clam is higher in vitamin B12, selenium, copper, iron, vitamin C, and vitamin B3.
  • Clam's daily need coverage for vitamin B12 is 4082% higher.
  • Clam has 58 times less saturated fat than mozzarella. Mozzarella has 10.867g of saturated fat, while clam has 0.188g.

We used Cheese, mozzarella, low sodium and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Clam
Clam
5
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 +44.4%
Contains more CalciumCalcium +694.6%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +55%
Contains less SodiumSodium -98.7%
Contains more PotassiumPotassium +561.1%
Contains more IronIron +1024%
Contains more CopperCopper +2448.1%
Contains more SeleniumSelenium +307.6%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Clam
Clam
9
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +24.8%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B3Vitamin B3 +2695%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin B12Vitamin B12 +10648.9%
Contains more FolateFolate +222.2%

All nutrients comparison - raw data values

Nutrient Mozzarella Clam DV% diff.
Vitamin B12 0.92µg 98.89µg 4082%
Selenium 15.7µg 64µg 88%
Copper 0.027mg 0.688mg 73%
Calcium 731mg 92mg 64%
Sodium 16mg 1202mg 52%
Saturated fat 10.867g 0.188g 49%
Manganese 1mg 43%
Iron 0.25mg 2.81mg 32%
Phosphorus 524mg 338mg 27%
Vitamin C 0mg 22.1mg 25%
Fats 17.1g 1.95g 23%
Vitamin B3 0.12mg 3.354mg 20%
Potassium 95mg 628mg 16%
Vitamin B5 0.68mg 14%
Monounsaturated fat 4.844g 0.172g 12%
Vitamin B1 0.02mg 0.15mg 11%
Calories 280kcal 148kcal 7%
Vitamin B2 0.34mg 0.426mg 7%
Folate 9µg 29µg 5%
Vitamin A 137µg 171µg 4%
Zinc 3.13mg 2.73mg 4%
Protein 27.5g 25.55g 4%
Cholesterol 54mg 67mg 4%
Choline 18.4mg 3%
Vitamin D 0.3µg 2%
Magnesium 26mg 18mg 2%
Vitamin D 13IU 2%
Vitamin B6 0.08mg 0.11mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.15mg 1%
Carbs 3.1g 5.13g 1%
Net carbs 3.1g 5.13g N/A
Sugar 1.23g N/A
Polyunsaturated fat 0.509g 0.552g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +776.9%
Contains more CarbsCarbs +65.5%
Contains more WaterWater +27.5%
Contains more OtherOther +55.4%
~equal in Protein ~25.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +2716.3%
Contains less Sat. FatSaturated fat -98.3%
~equal in Polyunsaturated fat ~0.552g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.