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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 phosphorus, 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.
  • Clam has a higher glycemic index (27) than beef (0).

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
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%
Beef
Beef
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +607.7%
Contains more PotassiumPotassium +78.4%
Contains more CopperCopper +609.3%
Contains more PhosphorusPhosphorus +30.5%
Contains more ManganeseManganese +11011.1%
Contains more SeleniumSelenium +152%
Contains more ZincZinc +35.5%
Contains less SodiumSodium -95.5%
~equal in Iron ~3.04mg

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
6
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%
Beef
Beef
6
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 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B12Vitamin B12 +2248.9%
Contains more FolateFolate +314.3%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B6Vitamin B6 +508.2%
~equal in Vitamin B2 ~0.4mg

All nutrients comparison - raw data values

Nutrient Clam Beef DV% diff.
Vitamin B12 98.89µg 4.21µg 3945%
Selenium 64µg 25.4µg 70%
Copper 0.688mg 0.097mg 66%
Sodium 1202mg 54mg 50%
Vitamin B6 0.11mg 0.669mg 43%
Manganese 1mg 0.009mg 43%
Vitamin C 22.1mg 0mg 25%
Vitamin A 171µg 2µg 19%
Vitamin B3 3.354mg 5.76mg 15%
Choline 75.6mg 14%
Saturated fat 0.188g 2.595g 11%
Phosphorus 338mg 259mg 11%
Zinc 2.73mg 3.7mg 9%
Potassium 628mg 352mg 8%
Calcium 92mg 13mg 8%
Fats 1.95g 6.54g 7%
Cholesterol 67mg 85mg 6%
Folate 29µg 7µg 6%
Monounsaturated fat 0.172g 2.734g 6%
Vitamin B1 0.15mg 0.074mg 6%
Vitamin B5 0.68mg 0.481mg 4%
Protein 25.55g 27.55g 4%
Iron 2.81mg 3.04mg 3%
Vitamin E 0.25mg 2%
Carbs 5.13g 0g 2%
Vitamin B2 0.426mg 0.4mg 2%
Calories 148kcal 169kcal 1%
Vitamin K 1.6µg 1%
Vitamin D 0.1µg 1%
Magnesium 18mg 14mg 1%
Net carbs 5.13g 0g N/A
Vitamin D 3IU 0%
Trans fat 0.375g N/A
Polyunsaturated fat 0.552g 0.532g 0%
Tryptophan 0.286mg 0.359mg 0%
Threonine 1.099mg 1.534mg 0%
Isoleucine 1.112mg 1.52mg 0%
Leucine 1.798mg 2.833mg 0%
Lysine 1.909mg 3.178mg 0%
Methionine 0.576mg 0.871mg 0%
Phenylalanine 0.915mg 1.299mg 0%
Valine 1.116mg 1.603mg 0%
Histidine 0.49mg 1.244mg 0%
Omega-3 - EPA 0.138g 0.002g N/A
Omega-3 - DHA 0.146g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.104g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
Beef
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1765%
Contains more FatsFats +235.4%
~equal in Protein ~27.55g
~equal in Water ~65.71g

Fat Type Comparison

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

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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. 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.