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Clam vs Romano cheese - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
5
:
Contains more Iron +264.9%
Contains more Potassium +630.2%
Contains more Copper +2193.3%
Contains less Sodium -16.1%
Contains more Calcium +1056.5%
Contains more Magnesium +127.8%
Contains more Phosphorus +124.9%
Equal in Zinc - 2.58
Contains more Iron +264.9%
Contains more Potassium +630.2%
Contains more Copper +2193.3%
Contains less Sodium -16.1%
Contains more Calcium +1056.5%
Contains more Magnesium +127.8%
Contains more Phosphorus +124.9%
Equal in Zinc - 2.58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
8
:
Contains more Vitamin C +∞%
Contains more Vitamin A +37.3%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +4255.8%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +29.4%
Contains more Vitamin B12 +8729.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +37.3%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +4255.8%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +29.4%
Contains more Vitamin B12 +8729.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
440
Clam
17
Romano cheese
Mineral Summary Score
69
Clam
104
Romano cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
153%
Clam
191%
Romano cheese
Carbohydrates
5%
Clam
4%
Romano cheese
Fats
9%
Clam
124%
Romano cheese

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Romano cheese
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 37mg)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0.73g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 16.927g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $4.6)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Romano cheese Opinion
Calories 148 387 Romano cheese
Protein 25.55 31.8 Romano cheese
Fats 1.95 26.94 Romano cheese
Vitamin C 22.1 0 Clam
Carbs 5.13 3.63 Clam
Cholesterol 67 104 Clam
Vitamin D 20 Romano cheese
Iron 2.81 0.77 Clam
Calcium 92 1064 Romano cheese
Potassium 628 86 Clam
Magnesium 18 41 Romano cheese
Sugars 0.73 Romano cheese
Fiber 0 0
Copper 0.688 0.03 Clam
Zinc 2.73 2.58 Clam
Starch
Phosphorus 338 760 Romano cheese
Sodium 1202 1433 Clam
Vitamin A 570 415 Clam
Vitamin E 0.23 Romano cheese
Vitamin D 0.5 Romano cheese
Vitamin B1 0.15 0.037 Clam
Vitamin B2 0.426 0.37 Clam
Vitamin B3 3.354 0.077 Clam
Vitamin B5 0.68 0.424 Clam
Vitamin B6 0.11 0.085 Clam
Vitamin B12 98.89 1.12 Clam
Vitamin K 2.2 Romano cheese
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 17.115 Clam
Monounsaturated Fat 0.172 7.838 Romano cheese
Polyunsaturated fat 0.552 0.593 Romano cheese
Tryptophan 0.286 0.429 Romano cheese
Threonine 1.099 1.171 Romano cheese
Isoleucine 1.112 1.685 Romano cheese
Leucine 1.798 3.071 Romano cheese
Lysine 1.909 2.941 Romano cheese
Methionine 0.576 0.852 Romano cheese
Phenylalanine 0.915 1.71 Romano cheese
Valine 1.116 2.183 Romano cheese
Histidine 0.49 1.231 Romano cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.