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  6. Clam vs. Beef

Clam vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between Clam and Beef?

  • Clam is richer in Vitamin B12, Selenium, Copper, Manganese, Vitamin C, and Vitamin A RAE, while Beef is higher in Vitamin B6, and Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 3945% higher.
  • Beef is lower in Sodium.

We used Mollusks, clam, mixed species, cooked, moist heat and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this comparison.

Infographic

Clam vs Beef 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.
Clam
Clam
7
:
3
Beef
Beef
Contains more Calcium +607.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +30.5%
Contains more Potassium +78.4%
Contains more Copper +609.3%
Contains more Manganese +11011.1%
Contains more Selenium +152%
Contains less Sodium -95.5%
Contains more Zinc +35.5%
Equal in Iron - 3.04
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +607.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +30.5%
Contains more Potassium +78.4%
Contains more Copper +609.3%
Contains more Manganese +11011.1%
Contains more Selenium +152%
Contains less Sodium -95.5%
Contains more Zinc +35.5%
Equal in Iron - 3.04

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.
Clam
Clam
7
:
5
Beef
Beef
Contains more Vitamin A +9400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B5 +41.4%
Contains more Folate +314.3%
Contains more Vitamin B12 +2248.9%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +508.2%
Equal in Vitamin B2 - 0.4
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +9400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B5 +41.4%
Contains more Folate +314.3%
Contains more Vitamin B12 +2248.9%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +508.2%
Equal in Vitamin B2 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
:
3
Beef
Beef
Contains more Carbs +∞%
Contains more Other +1765%
Contains more Fats +235.4%
Equal in Protein - 27.55
Equal in Water - 65.71
Clam
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
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Carbs +∞%
Contains more Other +1765%
Contains more Fats +235.4%
Equal in Protein - 27.55
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Beef
Beef
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +1489.5%
Equal in Polyunsaturated fat - 0.532
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +1489.5%
Equal in Polyunsaturated fat - 0.532

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Beef
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Beef Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 27.55g Beef
Fats 1.95g 6.54g Beef
Carbs 5.13g 0g Clam
Calories 148kcal 169kcal Beef
Calcium 92mg 13mg Clam
Iron 2.81mg 3.04mg Beef
Magnesium 18mg 14mg Clam
Phosphorus 338mg 259mg Clam
Potassium 628mg 352mg Clam
Sodium 1202mg 54mg Beef
Zinc 2.73mg 3.7mg Beef
Copper 0.688mg 0.097mg Clam
Manganese 1mg 0.009mg Clam
Selenium 64µg 25.4µg Clam
Vitamin A 570IU 6IU Clam
Vitamin A RAE 171µg 2µg Clam
Vitamin E 0.25mg Beef
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.074mg Clam
Vitamin B2 0.426mg 0.4mg Clam
Vitamin B3 3.354mg 5.76mg Beef
Vitamin B5 0.68mg 0.481mg Clam
Vitamin B6 0.11mg 0.669mg Beef
Folate 29µg 7µg Clam
Vitamin B12 98.89µg 4.21µg Clam
Vitamin K 1.6µg Beef
Tryptophan 0.286mg 0.359mg Beef
Threonine 1.099mg 1.534mg Beef
Isoleucine 1.112mg 1.52mg Beef
Leucine 1.798mg 2.833mg Beef
Lysine 1.909mg 3.178mg Beef
Methionine 0.576mg 0.871mg Beef
Phenylalanine 0.915mg 1.299mg Beef
Valine 1.116mg 1.603mg Beef
Histidine 0.49mg 1.244mg Beef
Cholesterol 67mg 85mg Clam
Trans Fat 0.375g Clam
Saturated Fat 0.188g 2.595g Clam
Omega-3 - DHA 0.146g 0.002g Clam
Omega-3 - EPA 0.138g 0.002g Clam
Omega-3 - DPA 0.104g 0.011g Clam
Monounsaturated Fat 0.172g 2.734g Beef
Polyunsaturated fat 0.552g 0.532g Clam
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
1063%
Clam
79%
Beef
Minerals Daily Need Coverage Score
129%
Clam
55%
Beef

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 2.407g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1148mg)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.