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  6. Cheese sandwich vs. Clam

Cheese sandwich vs. Clam — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and clam

  • Cheese sandwich has more vitamin B1 and fiber; however, clam has more vitamin B12, selenium, copper, vitamin C, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4115% more.
  • Clam is lower in saturated fat.
  • Cheese sandwich has a higher glycemic index than clam.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Clam
Clam
4
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 +200%
Contains more CalciumCalcium +121.7%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -30.2%
Contains more PotassiumPotassium +105.2%
Contains more CopperCopper +330%
Contains more ZincZinc +213.8%
Contains more SeleniumSelenium +163.4%
~equal in Iron ~2.81mg
~equal in Manganese ~1mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Clam
Clam
3
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 B1Vitamin B1 +138.7%
Contains more Vitamin B6Vitamin B6 +137.3%
Contains more FolateFolate +120.7%
Contains more Vitamin CVitamin C +1373.3%
Contains more Vitamin AVitamin A +714.3%
Contains more Vitamin B12Vitamin B12 +82308.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.426mg
~equal in Vitamin B3 ~3.354mg
~equal in Vitamin B5 ~0.68mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Clam DV% diff.
Vitamin B12 0.12µg 98.89µg 4115%
Selenium 24.3µg 64µg 72%
Copper 0.16mg 0.688mg 59%
Polyunsaturated fat 9.166g 0.552g 57%
Fats 25g 1.95g 35%
Protein 9.8g 25.55g 32%
Monounsaturated fat 10.351g 0.172g 25%
Vitamin C 1.5mg 22.1mg 23%
Cholesterol 7mg 67mg 20%
Saturated fat 4.129g 0.188g 18%
Carbs 58.2g 5.13g 18%
Vitamin B1 0.358mg 0.15mg 17%
Vitamin A 21µg 171µg 17%
Calories 497kcal 148kcal 17%
Zinc 0.87mg 2.73mg 17%
Sodium 839mg 1202mg 16%
Fiber 3.1g 0g 12%
Vitamin B6 0.261mg 0.11mg 12%
Calcium 204mg 92mg 11%
Potassium 306mg 628mg 9%
Magnesium 54mg 18mg 9%
Folate 64µg 29µg 9%
Phosphorus 382mg 338mg 6%
Manganese 1.083mg 1mg 4%
Iron 2.62mg 2.81mg 2%
Vitamin B3 3.185mg 3.354mg 1%
Vitamin B5 0.622mg 0.68mg 1%
Net carbs 55.1g 5.13g N/A
Vitamin B2 0.427mg 0.426mg 0%
Tryptophan 0.13mg 0.286mg 0%
Threonine 0.298mg 1.099mg 0%
Isoleucine 0.383mg 1.112mg 0%
Leucine 0.698mg 1.798mg 0%
Lysine 0.344mg 1.909mg 0%
Methionine 0.167mg 0.576mg 0%
Phenylalanine 0.472mg 0.915mg 0%
Valine 0.438mg 1.116mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Clam
Clam
2
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 +1182.1%
Contains more CarbsCarbs +1034.5%
Contains more ProteinProtein +160.7%
Contains more WaterWater +1888.8%
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +5918%
Contains more Poly. FatPolyunsaturated fat +1560.5%
Contains less Sat. FatSaturated fat -95.4%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.