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Clam vs. Cheese — In-Depth Nutrition Comparison

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How are clam and cheese different?

  • Clam has more vitamin B12, copper, selenium, manganese, iron, vitamin C, and vitamin B3; however, cheese is richer in calcium.
  • Clam covers your daily need for vitamin B12, 4075% more than cheese.
  • Cheese contains less sodium.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of cheese is 0.

Mollusks, clam, mixed species, cooked, moist heat and Cheese, cheddar types were used in this article.

Infographic

Clam vs Cheese 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
5
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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +726.3%
Contains more IronIron +1907.1%
Contains more CopperCopper +2193.3%
Contains more ManganeseManganese +3603.7%
Contains more SeleniumSelenium +124.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +671.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -45.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +417.2%
Contains more Vitamin B3Vitamin B3 +5584.7%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +8890%
Contains more Vitamin AVitamin A +93%
~equal in Vitamin B2 ~0.428mg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Clam Cheese DV% diff.
Vitamin B12 98.89µg 1.1µg 4075%
Saturated fat 0.188g 18.867g 85%
Copper 0.688mg 0.03mg 73%
Selenium 64µg 28.5µg 65%
Calcium 92mg 710mg 62%
Fats 1.95g 33.31g 48%
Manganese 1mg 0.027mg 42%
Iron 2.81mg 0.14mg 33%
Vitamin C 22.1mg 0mg 25%
Sodium 1202mg 653mg 24%
Monounsaturated fat 0.172g 9.246g 23%
Vitamin B3 3.354mg 0.059mg 21%
Vitamin A 171µg 330µg 18%
Phosphorus 338mg 455mg 17%
Potassium 628mg 76mg 16%
Calories 148kcal 404kcal 13%
Cholesterol 67mg 99mg 11%
Vitamin B1 0.15mg 0.029mg 10%
Zinc 2.73mg 3.64mg 8%
Polyunsaturated fat 0.552g 1.421g 6%
Protein 25.55g 22.87g 5%
Vitamin E 0.71mg 5%
Vitamin B5 0.68mg 0.41mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Vitamin B6 0.11mg 0.066mg 3%
Choline 16.5mg 3%
Magnesium 18mg 27mg 2%
Vitamin K 2.4µg 2%
Carbs 5.13g 3.09g 1%
Folate 29µg 27µg 1%
Protein per 100 calories 17g 5.7g N/A
Calories per 10 g protein 58kcal 177kcal N/A
Weight per 100 calories 68g 25g N/A
Unsaturated / Saturated Fat ratio 3.9 0.57 N/A
Net carbs 5.13g 3.09g N/A
Sugar 0.48g N/A
Vitamin B2 0.426mg 0.428mg 0%
Trans fat 0.917g N/A
Tryptophan 0.286mg 0.547mg 0%
Threonine 1.099mg 1.044mg 0%
Isoleucine 1.112mg 1.206mg 0%
Leucine 1.798mg 1.939mg 0%
Lysine 1.909mg 1.025mg 0%
Methionine 0.576mg 0.547mg 0%
Phenylalanine 0.915mg 1.074mg 0%
Valine 1.116mg 1.404mg 0%
Histidine 0.49mg 0.547mg 0%
Omega-3 - EPA 0.138g 0.01g N/A
Omega-3 - DHA 0.146g 0.001g N/A
Omega-3 - DPA 0.104g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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
Cheese
Cheese
1
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +11.7%
Contains more CarbsCarbs +66%
Contains more WaterWater +71.9%
Contains more FatsFats +1608.2%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +5275.6%
Contains more Poly. FatPolyunsaturated fat +157.4%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.