Clam vs. Cheese sandwich — In-Depth Nutrition Comparison

Compare

Important differences between clam and cheese sandwich

Clam has more vitamin B12, selenium, copper, vitamin C, and zinc; however, cheese sandwich has more vitamin B1 and fiber.
Clam's daily need coverage for vitamin B12 is 4115% more.
Clam has 15 times more vitamin C than cheese sandwich. Clam has 22.1mg of vitamin C, while cheese sandwich has 1.5mg.
Cheese sandwich is lower in cholesterol.
Cheese sandwich has a higher glycemic index than clam.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Crackers, wheat, sandwich, with cheese filling.

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

Cheese sandwich

Contains more PotassiumPotassium	+105.2%
Contains more CopperCopper	+330%
Contains more ZincZinc	+213.8%
Contains more SeleniumSelenium	+163.4%

Contains more MagnesiumMagnesium	+200%
Contains more CalciumCalcium	+121.7%
Contains more PhosphorusPhosphorus	+13%
Contains less SodiumSodium	-30.2%

~equal in Iron ~2.62mg

~equal in Manganese ~1.083mg

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

Cheese sandwich

Contains more Vitamin CVitamin C	+1373.3%
Contains more Vitamin AVitamin A	+714.3%
Contains more Vitamin B12Vitamin B12	+82308.3%

Contains more Vitamin B1Vitamin B1	+138.7%
Contains more Vitamin B6Vitamin B6	+137.3%
Contains more FolateFolate	+120.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.427mg

~equal in Vitamin B3 ~3.185mg

~equal in Vitamin B5 ~0.622mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	0.12µg	4115%
Selenium	64µg	24.3µg	72%
Copper	0.688mg	0.16mg	59%
Polyunsaturated fat	0.552g	9.166g	57%
Fats	1.95g	25g	35%
Protein	25.55g	9.8g	32%
Monounsaturated fat	0.172g	10.351g	25%
Vitamin C	22.1mg	1.5mg	23%
Cholesterol	67mg	7mg	20%
Saturated fat	0.188g	4.129g	18%
Carbs	5.13g	58.2g	18%
Vitamin B1	0.15mg	0.358mg	17%
Vitamin A	171µg	21µg	17%
Calories	148kcal	497kcal	17%
Zinc	2.73mg	0.87mg	17%
Sodium	1202mg	839mg	16%
Fiber	0g	3.1g	12%
Vitamin B6	0.11mg	0.261mg	12%
Calcium	92mg	204mg	11%
Potassium	628mg	306mg	9%
Magnesium	18mg	54mg	9%
Folate	29µg	64µg	9%
Phosphorus	338mg	382mg	6%
Manganese	1mg	1.083mg	4%
Iron	2.81mg	2.62mg	2%
Vitamin B3	3.354mg	3.185mg	1%
Vitamin B5	0.68mg	0.622mg	1%
Net carbs	5.13g	55.1g	N/A
Vitamin B2	0.426mg	0.427mg	0%
Tryptophan	0.286mg	0.13mg	0%
Threonine	1.099mg	0.298mg	0%
Isoleucine	1.112mg	0.383mg	0%
Leucine	1.798mg	0.698mg	0%
Lysine	1.909mg	0.344mg	0%
Methionine	0.576mg	0.167mg	0%
Phenylalanine	0.915mg	0.472mg	0%
Valine	1.116mg	0.438mg	0%
Histidine	0.49mg	0.219mg	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