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  6. Clam vs. Cottage cheese

Clam vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between clam and cottage cheese

  • Cottage cheese contains less vitamin B12, selenium, copper, manganese, iron, phosphorus, vitamin C, zinc, and vitamin B3 than clam.
  • Clam's daily need coverage for vitamin B12 is 4103% higher.
  • The amount of sodium in cottage cheese is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of clam is 27.

The food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Cheese, cottage, creamed, large or small curd.

Infographic

Clam vs Cottage 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
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +503.8%
Contains more IronIron +3914.3%
Contains more CopperCopper +2272.4%
Contains more ZincZinc +582.5%
Contains more PhosphorusPhosphorus +112.6%
Contains more ManganeseManganese +49900%
Contains more SeleniumSelenium +559.8%
Contains less SodiumSodium -69.7%
~equal in Calcium ~83mg

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
9
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +362.2%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +161.3%
Contains more Vitamin B3Vitamin B3 +3287.9%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B6Vitamin B6 +139.1%
Contains more Vitamin B12Vitamin B12 +22897.7%
Contains more FolateFolate +141.7%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Clam Cottage cheese DV% diff.
Vitamin B12 98.89µg 0.43µg 4103%
Selenium 64µg 9.7µg 99%
Copper 0.688mg 0.029mg 73%
Manganese 1mg 0.002mg 43%
Sodium 1202mg 364mg 36%
Iron 2.81mg 0.07mg 34%
Protein 25.55g 11.12g 29%
Phosphorus 338mg 159mg 26%
Vitamin C 22.1mg 0mg 25%
Zinc 2.73mg 0.4mg 21%
Vitamin B3 3.354mg 0.099mg 20%
Vitamin B2 0.426mg 0.163mg 20%
Cholesterol 67mg 17mg 17%
Potassium 628mg 104mg 15%
Vitamin A 171µg 37µg 15%
Vitamin B1 0.15mg 0.027mg 10%
Saturated fat 0.188g 1.718g 7%
Vitamin B6 0.11mg 0.046mg 5%
Folate 29µg 12µg 4%
Fats 1.95g 4.3g 4%
Choline 18.4mg 3%
Polyunsaturated fat 0.552g 0.123g 3%
Calories 148kcal 98kcal 3%
Vitamin B5 0.68mg 0.557mg 2%
Magnesium 18mg 8mg 2%
Monounsaturated fat 0.172g 0.778g 2%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Calcium 92mg 83mg 1%
Carbs 5.13g 3.38g 1%
Net carbs 5.13g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.286mg 0.147mg 0%
Threonine 1.099mg 0.5mg 0%
Isoleucine 1.112mg 0.591mg 0%
Leucine 1.798mg 1.116mg 0%
Lysine 1.909mg 0.934mg 0%
Methionine 0.576mg 0.269mg 0%
Phenylalanine 0.915mg 0.577mg 0%
Valine 1.116mg 0.748mg 0%
Histidine 0.49mg 0.326mg 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

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +129.8%
Contains more CarbsCarbs +51.8%
Contains more OtherOther +164.5%
Contains more FatsFats +120.5%
Contains more WaterWater +25.4%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Poly. FatPolyunsaturated fat +348.8%
Contains more Mono. FatMonounsaturated fat +352.3%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.