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Clam vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between clam and chard raw?

  • Clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, and zinc, while chard raw is higher in vitamin A.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.

We used Mollusks, clam, mixed species, cooked, moist heat and Chard, swiss, raw types in this comparison.

Infographic

Clam vs Chard 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
8
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +80.4%
Contains more PotassiumPotassium +65.7%
Contains more IronIron +56.1%
Contains more CopperCopper +284.4%
Contains more ZincZinc +658.3%
Contains more PhosphorusPhosphorus +634.8%
Contains more ManganeseManganese +173.2%
Contains more SeleniumSelenium +7011.1%
Contains more MagnesiumMagnesium +350%
Contains less SodiumSodium -82.3%

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
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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +738.5%
Contains more Vitamin B5Vitamin B5 +295.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +107.1%
Contains more Vitamin CVitamin C +35.7%
Contains more Vitamin AVitamin A +78.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1319.4%
Contains more FatsFats +875%
Contains more CarbsCarbs +37.2%
Contains more OtherOther +133.1%
Contains more WaterWater +45.6%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +330%
Contains more Poly. FatPolyunsaturated fat +688.6%
Contains less Sat. FatSaturated fat -84%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Chard raw
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 Chard raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin K 830µg 692%
Selenium 64µg 0.9µg 115%
Copper 0.688mg 0.179mg 57%
Protein 25.55g 1.8g 48%
Sodium 1202mg 213mg 43%
Phosphorus 338mg 46mg 42%
Manganese 1mg 0.366mg 28%
Vitamin B2 0.426mg 0.09mg 26%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.36mg 22%
Vitamin B3 3.354mg 0.4mg 18%
Magnesium 18mg 81mg 15%
Vitamin A 171µg 306µg 15%
Vitamin E 1.89mg 13%
Iron 2.81mg 1.8mg 13%
Vitamin B5 0.68mg 0.172mg 10%
Vitamin B1 0.15mg 0.04mg 9%
Vitamin C 22.1mg 30mg 9%
Potassium 628mg 379mg 7%
Calories 148kcal 19kcal 6%
Fiber 0g 1.6g 6%
Calcium 92mg 51mg 4%
Folate 29µg 14µg 4%
Fats 1.95g 0.2g 3%
Choline 18mg 3%
Polyunsaturated fat 0.552g 0.07g 3%
Vitamin B6 0.11mg 0.099mg 1%
Saturated fat 0.188g 0.03g 1%
Carbs 5.13g 3.74g 0%
Net carbs 5.13g 2.14g N/A
Sugar 1.1g N/A
Monounsaturated fat 0.172g 0.04g 0%
Tryptophan 0.286mg 0.017mg 0%
Threonine 1.099mg 0.083mg 0%
Isoleucine 1.112mg 0.147mg 0%
Leucine 1.798mg 0.13mg 0%
Lysine 1.909mg 0.099mg 0%
Methionine 0.576mg 0.019mg 0%
Phenylalanine 0.915mg 0.11mg 0%
Valine 1.116mg 0.11mg 0%
Histidine 0.49mg 0.036mg 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 Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
129%
Clam
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.1g)
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?
Chard raw
Chard raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 989mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.158g)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.