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Clam vs. Roquefort — In-Depth Nutrition Comparison

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How are Clam and Roquefort different?

  • Clam has more Vitamin B12, Selenium, Copper, Manganese, Iron, and Vitamin C, however, Roquefort is richer in Calcium, and Vitamin B5.
  • Clam covers your daily need of Vitamin B12 4094% more than Roquefort.
  • Clam contains less Sodium.

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

Infographic

Clam vs Roquefort 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
7
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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more PotassiumPotassium +590.1%
Contains more IronIron +401.8%
Contains more CopperCopper +1923.5%
Contains more ZincZinc +31.3%
Contains less SodiumSodium -33.6%
Contains more ManganeseManganese +3233.3%
Contains more SeleniumSelenium +341.4%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +619.6%
Contains more PhosphorusPhosphorus +16%

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
4
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% 34% 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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +356.9%
Contains more Vitamin B12Vitamin B12 +15351.6%
Contains more Vitamin AVitamin A +83.7%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B5Vitamin B5 +154.6%
Contains more Vitamin B6Vitamin B6 +12.7%
Contains more FolateFolate +69%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more ProteinProtein +18.6%
Contains more CarbsCarbs +156.5%
Contains more WaterWater +61.6%
Contains more FatsFats +1471.3%
Contains more OtherOther +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 29% 5%
Saturated Fat: Sat. Fat 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated Fat -99%
Contains more Mono. FatMonounsaturated Fat +4826.7%
Contains more Poly. FatPolyunsaturated fat +139.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Roquefort Opinion
Calories 148kcal 369kcal Roquefort
Protein 25.55g 21.54g Clam
Fats 1.95g 30.64g Roquefort
Vitamin C 22.1mg 0mg Clam
Net carbs 5.13g 2g Clam
Carbs 5.13g 2g Clam
Cholesterol 67mg 90mg Clam
Magnesium 18mg 30mg Roquefort
Calcium 92mg 662mg Roquefort
Potassium 628mg 91mg Clam
Iron 2.81mg 0.56mg Clam
Copper 0.688mg 0.034mg Clam
Zinc 2.73mg 2.08mg Clam
Phosphorus 338mg 392mg Roquefort
Sodium 1202mg 1809mg Clam
Vitamin A 570IU 1047IU Roquefort
Vitamin A RAE 171µg 294µg Roquefort
Manganese 1mg 0.03mg Clam
Selenium 64µg 14.5µg Clam
Vitamin B1 0.15mg 0.04mg Clam
Vitamin B2 0.426mg 0.586mg Roquefort
Vitamin B3 3.354mg 0.734mg Clam
Vitamin B5 0.68mg 1.731mg Roquefort
Vitamin B6 0.11mg 0.124mg Roquefort
Vitamin B12 98.89µg 0.64µg Clam
Folate 29µg 49µg Roquefort
Saturated Fat 0.188g 19.263g Clam
Monounsaturated Fat 0.172g 8.474g Roquefort
Polyunsaturated fat 0.552g 1.32g Roquefort
Tryptophan 0.286mg 0.303mg Roquefort
Threonine 1.099mg 0.965mg Clam
Isoleucine 1.112mg 1.217mg Roquefort
Leucine 1.798mg 2.114mg Roquefort
Lysine 1.909mg 1.848mg Clam
Methionine 0.576mg 0.558mg Clam
Phenylalanine 0.915mg 1.023mg Roquefort
Valine 1.116mg 1.614mg Roquefort
Histidine 0.49mg 0.602mg Roquefort
Omega-3 - EPA 0.138g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - DPA 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Roquefort
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
981%
Clam
36%
Roquefort
Minerals Daily Need Coverage Score
129%
Clam
80%
Roquefort

Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 607mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 19.075g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.