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  6. Clam vs. Mozzarella

Clam vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between clam and mozzarella?

  • Clam is richer in vitamin B12, selenium, copper, iron, vitamin C, and vitamin B3, while mozzarella is higher in calcium and phosphorus.
  • Clam's daily need coverage for vitamin B12 is 4082% higher.
  • Mozzarella is lower in sodium.

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

Infographic

Clam vs Mozzarella infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +561.1%
Contains more IronIron +1024%
Contains more CopperCopper +2448.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +307.6%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +694.6%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +55%
Contains less SodiumSodium -98.7%

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
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +24.8%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B3Vitamin B3 +2695%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin B12Vitamin B12 +10648.9%
Contains more FolateFolate +222.2%

All nutrients comparison - raw data values

Nutrient Clam Mozzarella DV% diff.
Vitamin B12 98.89µg 0.92µg 4082%
Selenium 64µg 15.7µg 88%
Copper 0.688mg 0.027mg 73%
Calcium 92mg 731mg 64%
Sodium 1202mg 16mg 52%
Saturated fat 0.188g 10.867g 49%
Manganese 1mg 43%
Iron 2.81mg 0.25mg 32%
Phosphorus 338mg 524mg 27%
Vitamin C 22.1mg 0mg 25%
Fats 1.95g 17.1g 23%
Vitamin B3 3.354mg 0.12mg 20%
Potassium 628mg 95mg 16%
Vitamin B5 0.68mg 14%
Monounsaturated fat 0.172g 4.844g 12%
Vitamin B1 0.15mg 0.02mg 11%
Calories 148kcal 280kcal 7%
Vitamin B2 0.426mg 0.34mg 7%
Folate 29µg 9µg 5%
Vitamin A 171µg 137µg 4%
Zinc 2.73mg 3.13mg 4%
Protein 25.55g 27.5g 4%
Cholesterol 67mg 54mg 4%
Choline 18.4mg 3%
Vitamin D 0.3µg 2%
Magnesium 18mg 26mg 2%
Vitamin D 13IU 2%
Vitamin B6 0.11mg 0.08mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.15mg 1%
Carbs 5.13g 3.1g 1%
Net carbs 5.13g 3.1g N/A
Sugar 1.23g N/A
Polyunsaturated fat 0.552g 0.509g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +65.5%
Contains more WaterWater +27.5%
Contains more OtherOther +55.4%
Contains more FatsFats +776.9%
~equal in Protein ~27.5g

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +2716.3%
~equal in Polyunsaturated fat ~0.509g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.