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  6. Clam vs. Beef Liver raw

Clam vs. Beef Liver raw — In-Depth Nutrition Comparison

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The main differences between clam and beef Liver raw

  • Clam is richer in vitamin B12, yet beef Liver raw is richer in copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, folate, and vitamin B3.
  • Daily need coverage for vitamin B12 for clam is 1650% higher.
  • Clam contains 17 times more sodium than beef Liver raw. Clam contains 1202mg of sodium, while beef Liver raw contains 69mg.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Beef, variety meats, and by-products, liver, raw.

Infographic

Clam vs Beef Liver raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more CalciumCalcium +1740%
Contains more PotassiumPotassium +100.6%
Contains more ManganeseManganese +222.6%
Contains more SeleniumSelenium +61.2%
Contains more IronIron +74.4%
Contains more CopperCopper +1317.9%
Contains more ZincZinc +46.5%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -94.3%
~equal in Magnesium ~18mg

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
2
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%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin B12Vitamin B12 +66.8%
Contains more Vitamin AVitamin A +2805.3%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +546.7%
Contains more Vitamin B3Vitamin B3 +292.8%
Contains more Vitamin B5Vitamin B5 +954.9%
Contains more Vitamin B6Vitamin B6 +884.5%
Contains more FolateFolate +900%

All nutrients comparison - raw data values

Nutrient Clam Beef Liver raw DV% diff.
Vitamin B12 98.89µg 59.3µg 1650%
Copper 0.688mg 9.755mg 1007%
Vitamin A 171µg 4968µg 533%
Vitamin B2 0.426mg 2.755mg 179%
Vitamin B5 0.68mg 7.173mg 130%
Vitamin B6 0.11mg 1.083mg 75%
Cholesterol 67mg 275mg 69%
Folate 29µg 290µg 65%
Choline 333.3mg 61%
Vitamin B3 3.354mg 13.175mg 61%
Sodium 1202mg 69mg 49%
Selenium 64µg 39.7µg 44%
Manganese 1mg 0.31mg 30%
Iron 2.81mg 4.9mg 26%
Vitamin C 22.1mg 1.3mg 23%
Zinc 2.73mg 4mg 12%
Protein 25.55g 20.36g 10%
Potassium 628mg 313mg 9%
Calcium 92mg 5mg 9%
Phosphorus 338mg 387mg 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Saturated fat 0.188g 1.233g 5%
Vitamin B1 0.15mg 0.189mg 3%
Vitamin E 0.38mg 3%
Fats 1.95g 3.63g 3%
Vitamin K 3.1µg 3%
Polyunsaturated fat 0.552g 0.465g 1%
Monounsaturated fat 0.172g 0.479g 1%
Calories 148kcal 135kcal 1%
Carbs 5.13g 3.89g 0%
Net carbs 5.13g 3.89g N/A
Magnesium 18mg 18mg 0%
Trans fat 0.17g N/A
Tryptophan 0.286mg 0.263mg 0%
Threonine 1.099mg 0.869mg 0%
Isoleucine 1.112mg 0.967mg 0%
Leucine 1.798mg 1.91mg 0%
Lysine 1.909mg 1.607mg 0%
Methionine 0.576mg 0.543mg 0%
Phenylalanine 0.915mg 1.084mg 0%
Valine 1.116mg 1.26mg 0%
Histidine 0.49mg 0.629mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.007g N/A
Omega-3 - DPA 0.104g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more ProteinProtein +25.5%
Contains more CarbsCarbs +31.9%
Contains more OtherOther +184.7%
Contains more FatsFats +86.2%
Contains more WaterWater +11.3%

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +18.7%
Contains more Mono. FatMonounsaturated fat +178.5%

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 Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.