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Cheese vs Clam - In-Depth Nutrition Comparison

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Cheese vs Clam infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
5
:
3
Clam
Contains more Calcium +671.7%
Contains more Magnesium +50%
Contains more Zinc +33.3%
Contains more Phosphorus +34.6%
Contains less Sodium -45.7%
Contains more Iron +1907.1%
Contains more Potassium +726.3%
Contains more Copper +2193.3%
Contains more Calcium +671.7%
Contains more Magnesium +50%
Contains more Zinc +33.3%
Contains more Phosphorus +34.6%
Contains less Sodium -45.7%
Contains more Iron +1907.1%
Contains more Potassium +726.3%
Contains more Copper +2193.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
5
:
6
Clam
Contains more Vitamin A +117.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B3 +5584.7%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +8890%
Equal in Vitamin B2 - 0.426
Contains more Vitamin A +117.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +417.2%
Contains more Vitamin B3 +5584.7%
Contains more Vitamin B5 +65.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +8890%
Equal in Vitamin B2 - 0.426

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cheese
440
Clam
Mineral Summary Score
67
Cheese
69
Clam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
137%
Cheese
153%
Clam
Carbohydrates
3%
Cheese
5%
Clam
Fats
154%
Cheese
9%
Clam

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Clam
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cheese Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 32mg)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0.48g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 18.679g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 549mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cheese Clam Opinion
Calories 404 148 Cheese
Protein 22.87 25.55 Clam
Fats 33.31 1.95 Cheese
Vitamin C 0 22.1 Clam
Carbs 3.09 5.13 Clam
Cholesterol 99 67 Clam
Vitamin D 24 Cheese
Iron 0.14 2.81 Clam
Calcium 710 92 Cheese
Potassium 76 628 Clam
Magnesium 27 18 Cheese
Sugars 0.48 Cheese
Fiber 0 0
Copper 0.03 0.688 Clam
Zinc 3.64 2.73 Cheese
Starch
Phosphorus 455 338 Cheese
Sodium 653 1202 Cheese
Vitamin A 1242 570 Cheese
Vitamin E 0.71 Cheese
Vitamin D 0.6 Cheese
Vitamin B1 0.029 0.15 Clam
Vitamin B2 0.428 0.426 Cheese
Vitamin B3 0.059 3.354 Clam
Vitamin B5 0.41 0.68 Clam
Vitamin B6 0.066 0.11 Clam
Vitamin B12 1.1 98.89 Clam
Vitamin K 2.4 Cheese
Folic acid (B9) 0 0
Trans Fat 0.917 Clam
Saturated Fat 18.867 0.188 Clam
Monounsaturated Fat 9.246 0.172 Cheese
Polyunsaturated fat 1.421 0.552 Cheese
Tryptophan 0.547 0.286 Cheese
Threonine 1.044 1.099 Clam
Isoleucine 1.206 1.112 Cheese
Leucine 1.939 1.798 Cheese
Lysine 1.025 1.909 Clam
Methionine 0.547 0.576 Clam
Phenylalanine 1.074 0.915 Cheese
Valine 1.404 1.116 Cheese
Histidine 0.547 0.49 Cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.