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  6. Clam vs. Beefsteak raw

Clam vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between clam and beefsteak raw

  • Clam has more vitamin B12, copper, selenium, vitamin C, vitamin B2, phosphorus, and vitamin A; however, beefsteak raw is higher in vitamin B6 and zinc.
  • Clam covers your daily need for vitamin B12, 4008% more than beefsteak raw.
  • Beefsteak raw has less sodium.
  • The glycemic index of clam is higher.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Clam vs Beefsteak 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +1740%
Contains more PotassiumPotassium +67.5%
Contains more IronIron +40.5%
Contains more CopperCopper +770.9%
Contains more PhosphorusPhosphorus +53.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +129.4%
Contains more MagnesiumMagnesium +38.9%
Contains more ZincZinc +94.1%
Contains less SodiumSodium -95.4%

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
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +134.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +3576.2%
Contains more FolateFolate +866.7%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +393.6%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Beefsteak raw DV% diff.
Vitamin B12 98.89µg 2.69µg 4008%
Copper 0.688mg 0.079mg 68%
Selenium 64µg 27.9µg 66%
Sodium 1202mg 55mg 50%
Manganese 1mg 43%
Vitamin B6 0.11mg 0.543mg 33%
Vitamin C 22.1mg 0mg 25%
Zinc 2.73mg 5.3mg 23%
Vitamin A 171µg 2µg 19%
Vitamin B2 0.426mg 0.182mg 19%
Phosphorus 338mg 220mg 17%
Vitamin B5 0.68mg 14%
Vitamin B3 3.354mg 5.048mg 11%
Iron 2.81mg 2mg 10%
Calcium 92mg 5mg 9%
Protein 25.55g 21.38g 8%
Saturated fat 0.188g 1.875g 8%
Potassium 628mg 375mg 7%
Folate 29µg 3µg 7%
Vitamin B1 0.15mg 0.075mg 6%
Monounsaturated fat 0.172g 2.354g 5%
Fats 1.95g 5.36g 5%
Carbs 5.13g 0g 2%
Magnesium 18mg 25mg 2%
Polyunsaturated fat 0.552g 0.189g 2%
Calories 148kcal 134kcal 1%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 1%
Net carbs 5.13g 0g N/A
Cholesterol 67mg 67mg 0%
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.286mg 0.262mg 0%
Threonine 1.099mg 1.099mg 0%
Isoleucine 1.112mg 1.09mg 0%
Leucine 1.798mg 2.011mg 0%
Lysine 1.909mg 2.247mg 0%
Methionine 0.576mg 0.621mg 0%
Phenylalanine 0.915mg 0.931mg 0%
Valine 1.116mg 1.152mg 0%
Histidine 0.49mg 0.868mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +19.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1030.3%
Contains more FatsFats +174.9%
Contains more WaterWater +14.6%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +192.1%
Contains more Mono. FatMonounsaturated fat +1268.6%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.