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  6. Clam vs. Cream cheese

Clam vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between Clam and Cream cheese?

  • Clam has more Vitamin B12, Selenium, Copper, Manganese, Iron, Phosphorus, Vitamin C, and Vitamin B3 than Cream cheese.
  • Clam's daily need coverage for Vitamin B12 is 4111% higher.
  • Cream cheese is lower in Sodium.

We used Mollusks, clam, mixed species, cooked, moist heat and Cheese, cream types in this comparison.

Infographic

Clam vs Cream 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
:
2
Cream cheese
Cream cheese
Contains more Iron +2454.5%
Contains more Magnesium +100%
Contains more Phosphorus +215.9%
Contains more Potassium +375.8%
Contains more Zinc +446%
Contains more Copper +3722.2%
Contains more Manganese +8990.9%
Contains more Selenium +644.2%
Contains less Sodium -73.9%
Equal in Calcium - 97
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +2454.5%
Contains more Magnesium +100%
Contains more Phosphorus +215.9%
Contains more Potassium +375.8%
Contains more Zinc +446%
Contains more Copper +3722.2%
Contains more Manganese +8990.9%
Contains more Selenium +644.2%
Contains less Sodium -73.9%
Equal in Calcium - 97

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
8
:
4
Cream cheese
Cream cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +3585.7%
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +96.4%
Contains more Folate +222.2%
Contains more Vitamin B12 +44850%
Contains more Vitamin A +94.9%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +3585.7%
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +96.4%
Contains more Folate +222.2%
Contains more Vitamin B12 +44850%
Contains more Vitamin A +94.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Cream cheese
Cream cheese
Contains more Protein +315.4%
Contains more Water +20.9%
Contains more Other +193.7%
Contains more Fats +1666.2%
Equal in Carbs - 5.52
Clam
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
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Protein +315.4%
Contains more Water +20.9%
Contains more Other +193.7%
Contains more Fats +1666.2%
Equal in Carbs - 5.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Cream cheese
Cream cheese
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +5078.5%
Contains more Polyunsaturated fat +168.7%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +5078.5%
Contains more Polyunsaturated fat +168.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Cream cheese Opinion
Net carbs 5.13g 5.52g Cream cheese
Protein 25.55g 6.15g Clam
Fats 1.95g 34.44g Cream cheese
Carbs 5.13g 5.52g Cream cheese
Calories 148kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.76g Clam
Calcium 92mg 97mg Cream cheese
Iron 2.81mg 0.11mg Clam
Magnesium 18mg 9mg Clam
Phosphorus 338mg 107mg Clam
Potassium 628mg 132mg Clam
Sodium 1202mg 314mg Cream cheese
Zinc 2.73mg 0.5mg Clam
Copper 0.688mg 0.018mg Clam
Manganese 1mg 0.011mg Clam
Selenium 64µg 8.6µg Clam
Vitamin A 570IU 1111IU Cream cheese
Vitamin A RAE 171µg 308µg Cream cheese
Vitamin E 0.86mg Cream cheese
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.023mg Clam
Vitamin B2 0.426mg 0.23mg Clam
Vitamin B3 3.354mg 0.091mg Clam
Vitamin B5 0.68mg 0.517mg Clam
Vitamin B6 0.11mg 0.056mg Clam
Folate 29µg 9µg Clam
Vitamin B12 98.89µg 0.22µg Clam
Vitamin K 2.1µg Cream cheese
Tryptophan 0.286mg 0.069mg Clam
Threonine 1.099mg 0.233mg Clam
Isoleucine 1.112mg 0.324mg Clam
Leucine 1.798mg 0.657mg Clam
Lysine 1.909mg 0.567mg Clam
Methionine 0.576mg 0.191mg Clam
Phenylalanine 0.915mg 0.291mg Clam
Valine 1.116mg 0.395mg Clam
Histidine 0.49mg 0.175mg Clam
Cholesterol 67mg 101mg Clam
Saturated Fat 0.188g 20.213g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0.01g Clam
Omega-3 - DPA 0.104g 0.02g Clam
Monounsaturated Fat 0.172g 8.907g Cream cheese
Polyunsaturated fat 0.552g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
19%
Cream cheese
Minerals Daily Need Coverage Score
129%
Clam
21%
Cream cheese

Comparison summary

Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 888mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3.76g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 20.025g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.