Cheese vs. Clam — In-Depth Nutrition Comparison
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How are cheese and clam different?
- Cheese has more calcium; however, clam is richer in vitamin B12, copper, selenium, manganese, iron, vitamin C, and vitamin B3.
- Clam covers your daily need for vitamin B12, 4075% more than cheese.
- Cheese has 100 times more saturated fat than clam. Cheese has 18.867g of saturated fat, while clam has 0.188g.
- Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of cheese is 0.
Cheese, cheddar and Mollusks, clam, mixed species, cooked, moist heat types were used 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 | +50% |
| Contains more CalciumCalcium | +671.7% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains less SodiumSodium | -45.7% |
| Contains more PotassiumPotassium | +726.3% |
| Contains more IronIron | +1907.1% |
| Contains more CopperCopper | +2193.3% |
| Contains more ManganeseManganese | +3603.7% |
| Contains more SeleniumSelenium | +124.6% |
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.
| Contains more Vitamin AVitamin A | +93% |
| 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 B1Vitamin B1 | +417.2% |
| Contains more Vitamin B3Vitamin B3 | +5584.7% |
| Contains more Vitamin B5Vitamin B5 | +65.9% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +8890% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1608.2% |
| Contains more ProteinProtein | +11.7% |
| Contains more CarbsCarbs | +66% |
| Contains more WaterWater | +71.9% |
~equal in
Other
~3.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5275.6% |
| Contains more Poly. FatPolyunsaturated fat | +157.4% |
| Contains less Sat. FatSaturated fat | -99% |
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 Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.1µg | 98.89µg | 4075% |
| Saturated fat | 18.867g | 0.188g | 85% |
| Copper | 0.03mg | 0.688mg | 73% |
| Selenium | 28.5µg | 64µg | 65% |
| Calcium | 710mg | 92mg | 62% |
| Fats | 33.31g | 1.95g | 48% |
| Manganese | 0.027mg | 1mg | 42% |
| Iron | 0.14mg | 2.81mg | 33% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Sodium | 653mg | 1202mg | 24% |
| Monounsaturated fat | 9.246g | 0.172g | 23% |
| Vitamin B3 | 0.059mg | 3.354mg | 21% |
| Vitamin A | 330µg | 171µg | 18% |
| Phosphorus | 455mg | 338mg | 17% |
| Potassium | 76mg | 628mg | 16% |
| Calories | 404kcal | 148kcal | 13% |
| Cholesterol | 99mg | 67mg | 11% |
| Vitamin B1 | 0.029mg | 0.15mg | 10% |
| Zinc | 3.64mg | 2.73mg | 8% |
| Polyunsaturated fat | 1.421g | 0.552g | 6% |
| Vitamin E | 0.71mg | 5% | |
| Protein | 22.87g | 25.55g | 5% |
| Vitamin B5 | 0.41mg | 0.68mg | 5% |
| Choline | 16.5mg | 3% | |
| Vitamin D | 0.6µg | 3% | |
| Vitamin D | 24IU | 3% | |
| Vitamin B6 | 0.066mg | 0.11mg | 3% |
| Magnesium | 27mg | 18mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Carbs | 3.09g | 5.13g | 1% |
| Folate | 27µg | 29µg | 1% |
| Net carbs | 3.09g | 5.13g | N/A |
| Sugar | 0.48g | N/A | |
| Vitamin B2 | 0.428mg | 0.426mg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.547mg | 0.286mg | 0% |
| Threonine | 1.044mg | 1.099mg | 0% |
| Isoleucine | 1.206mg | 1.112mg | 0% |
| Leucine | 1.939mg | 1.798mg | 0% |
| Lysine | 1.025mg | 1.909mg | 0% |
| Methionine | 0.547mg | 0.576mg | 0% |
| Phenylalanine | 1.074mg | 0.915mg | 0% |
| Valine | 1.404mg | 1.116mg | 0% |
| Histidine | 0.547mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.01g | 0.138g | N/A |
| Omega-3 - DHA | 0.001g | 0.146g | N/A |
| Omega-3 - DPA | 0.017g | 0.104g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | 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 |
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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
35%
983%
Minerals Daily Need Coverage Score
79%
129%
Comparison summary
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 18.679g)
Which food is cheaper?
Clam is cheaper (difference - $2)
Which food contains less Sodium?
Cheese contains less Sodium (difference - 549mg)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.