Romano cheese vs. Clam — In-Depth Nutrition Comparison
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What are the differences between romano cheese and clam?
- Romano cheese is higher in calcium and phosphorus; however, clam is richer in vitamin B12, selenium, copper, manganese, iron, vitamin C, and vitamin B3.
- Clam's daily need coverage for vitamin B12 is 4074% more.
- Clam contains 91 times less saturated fat than romano cheese. Romano cheese contains 17.115g of saturated fat, while clam contains 0.188g.
We used Cheese, romano and Mollusks, clam, mixed species, cooked, moist heat types in this article.
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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 more MagnesiumMagnesium | +127.8% |
| Contains more CalciumCalcium | +1056.5% |
| Contains more PhosphorusPhosphorus | +124.9% |
| Contains more PotassiumPotassium | +630.2% |
| Contains more IronIron | +264.9% |
| Contains more CopperCopper | +2193.3% |
| Contains less SodiumSodium | -16.1% |
| Contains more ManganeseManganese | +4900% |
| Contains more SeleniumSelenium | +341.4% |
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.
| 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 | +78.1% |
| Contains more Vitamin B1Vitamin B1 | +305.4% |
| Contains more Vitamin B2Vitamin B2 | +15.1% |
| Contains more Vitamin B3Vitamin B3 | +4255.8% |
| Contains more Vitamin B5Vitamin B5 | +60.4% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
| Contains more Vitamin B12Vitamin B12 | +8729.5% |
| Contains more FolateFolate | +314.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more ProteinProtein | +24.5% |
| Contains more FatsFats | +1281.5% |
| Contains more OtherOther | +80.2% |
| Contains more CarbsCarbs | +41.3% |
| Contains more WaterWater | +105.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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 | +4457% |
| Contains less Sat. FatSaturated fat | -98.9% |
~equal in
Polyunsaturated fat
~0.552g
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 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 vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.12µg | 98.89µg | 4074% |
| Calcium | 1064mg | 92mg | 97% |
| Selenium | 14.5µg | 64µg | 90% |
| Saturated fat | 17.115g | 0.188g | 77% |
| Copper | 0.03mg | 0.688mg | 73% |
| Phosphorus | 760mg | 338mg | 60% |
| Manganese | 0.02mg | 1mg | 43% |
| Fats | 26.94g | 1.95g | 38% |
| Iron | 0.77mg | 2.81mg | 26% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B3 | 0.077mg | 3.354mg | 20% |
| Monounsaturated fat | 7.838g | 0.172g | 19% |
| Potassium | 86mg | 628mg | 16% |
| Protein | 31.8g | 25.55g | 13% |
| Cholesterol | 104mg | 67mg | 12% |
| Calories | 387kcal | 148kcal | 12% |
| Sodium | 1433mg | 1202mg | 10% |
| Vitamin B1 | 0.037mg | 0.15mg | 9% |
| Vitamin A | 96µg | 171µg | 8% |
| Folate | 7µg | 29µg | 6% |
| Magnesium | 41mg | 18mg | 5% |
| Vitamin B5 | 0.424mg | 0.68mg | 5% |
| Vitamin B2 | 0.37mg | 0.426mg | 4% |
| Vitamin D | 20IU | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Choline | 15.4mg | 3% | |
| Vitamin E | 0.23mg | 2% | |
| Vitamin B6 | 0.085mg | 0.11mg | 2% |
| Vitamin K | 2.2µg | 2% | |
| Zinc | 2.58mg | 2.73mg | 1% |
| Carbs | 3.63g | 5.13g | 1% |
| Net carbs | 3.63g | 5.13g | N/A |
| Sugar | 0.73g | N/A | |
| Polyunsaturated fat | 0.593g | 0.552g | 0% |
| Tryptophan | 0.429mg | 0.286mg | 0% |
| Threonine | 1.171mg | 1.099mg | 0% |
| Isoleucine | 1.685mg | 1.112mg | 0% |
| Leucine | 3.071mg | 1.798mg | 0% |
| Lysine | 2.941mg | 1.909mg | 0% |
| Methionine | 0.852mg | 0.576mg | 0% |
| Phenylalanine | 1.71mg | 0.915mg | 0% |
| Valine | 2.183mg | 1.116mg | 0% |
| Histidine | 1.231mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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
26%
983%
Minerals Daily Need Coverage Score
106%
129%
Comparison summary
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Clam contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 16.927g)
Which food is cheaper?
Clam is cheaper (difference - $4.6)
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
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.