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Clam vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between clam and Chinese cabbage

  • Clam is higher in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, and iron, yet Chinese cabbage is higher in vitamin A and vitamin C.
  • Clam covers your daily vitamin B12 needs 4120% more than Chinese cabbage.
  • Clam contains 128 times more selenium than Chinese cabbage. While clam contains 64µg of selenium, Chinese cabbage contains only 0.5µg.
  • The amount of sodium in Chinese cabbage is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Cabbage, chinese (pak-choi), raw.

Infographic

Clam vs Chinese cabbage 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
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more PotassiumPotassium +149.2%
Contains more IronIron +251.3%
Contains more CopperCopper +3176.2%
Contains more ZincZinc +1336.8%
Contains more PhosphorusPhosphorus +813.5%
Contains more ManganeseManganese +528.9%
Contains more SeleniumSelenium +12700%
Contains more CalciumCalcium +14.1%
Contains less SodiumSodium -94.6%
~equal in Magnesium ~19mg

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
5
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +508.6%
Contains more Vitamin B3Vitamin B3 +570.8%
Contains more Vitamin B5Vitamin B5 +672.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +103.6%
Contains more Vitamin AVitamin A +30.4%
Contains more Vitamin B6Vitamin B6 +76.4%
Contains more FolateFolate +127.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1603.3%
Contains more FatsFats +875%
Contains more CarbsCarbs +135.3%
Contains more OtherOther +366.3%
Contains more WaterWater +49.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +1046.7%
Contains more Poly. FatPolyunsaturated fat +475%
Contains less Sat. FatSaturated fat -85.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Chinese cabbage DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.5µg 115%
Copper 0.688mg 0.021mg 74%
Sodium 1202mg 65mg 49%
Protein 25.55g 1.5g 48%
Phosphorus 338mg 37mg 43%
Vitamin K 45.5µg 38%
Manganese 1mg 0.159mg 37%
Vitamin B2 0.426mg 0.07mg 27%
Vitamin C 22.1mg 45mg 25%
Iron 2.81mg 0.8mg 25%
Zinc 2.73mg 0.19mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.5mg 18%
Vitamin B5 0.68mg 0.088mg 12%
Potassium 628mg 252mg 11%
Vitamin B1 0.15mg 0.04mg 9%
Folate 29µg 66µg 9%
Calories 148kcal 13kcal 7%
Vitamin B6 0.11mg 0.194mg 6%
Vitamin A 171µg 223µg 6%
Fiber 0g 1g 4%
Polyunsaturated fat 0.552g 0.096g 3%
Fats 1.95g 0.2g 3%
Saturated fat 0.188g 0.027g 1%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Carbs 5.13g 2.18g 1%
Calcium 92mg 105mg 1%
Net carbs 5.13g 1.18g N/A
Magnesium 18mg 19mg 0%
Sugar 1.18g N/A
Monounsaturated fat 0.172g 0.015g 0%
Tryptophan 0.286mg 0.015mg 0%
Threonine 1.099mg 0.049mg 0%
Isoleucine 1.112mg 0.085mg 0%
Leucine 1.798mg 0.088mg 0%
Lysine 1.909mg 0.089mg 0%
Methionine 0.576mg 0.009mg 0%
Phenylalanine 0.915mg 0.044mg 0%
Valine 1.116mg 0.066mg 0%
Histidine 0.49mg 0.026mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
983%
Clam
37%
Chinese cabbage
Minerals Daily Need Coverage Score
129%
Clam
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1137mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.161g)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.