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Clam vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are clam and chinese broccoli different?

  • Clam has more vitamin B12, selenium, copper, phosphorus, manganese, iron, and vitamin B2; however, chinese broccoli is richer in vitamin A.
  • Clam covers your daily need for vitamin B12, 4120% more than chinese broccoli.

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

Infographic

Clam vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more PotassiumPotassium +140.6%
Contains more IronIron +401.8%
Contains more CopperCopper +1027.9%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +724.4%
Contains more ManganeseManganese +278.8%
Contains more SeleniumSelenium +4823.1%
Contains less SodiumSodium -99.4%
~equal in Magnesium ~18mg
~equal in Calcium ~100mg

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
7
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +108.5%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +667.5%
Contains more Vitamin B5Vitamin B5 +327.7%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +27.6%
Contains more FolateFolate +241.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2141.2%
Contains more FatsFats +170.8%
Contains more CarbsCarbs +34.6%
Contains more OtherOther +372.2%
Contains more WaterWater +47%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +244%
Contains more Poly. FatPolyunsaturated fat +67.3%
Contains less Sat. FatSaturated fat -41.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Chinese broccoli DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 1.3µg 114%
Vitamin K 84.8µg 71%
Copper 0.688mg 0.061mg 70%
Sodium 1202mg 7mg 52%
Protein 25.55g 1.14g 49%
Phosphorus 338mg 41mg 42%
Manganese 1mg 0.264mg 32%
Iron 2.81mg 0.56mg 28%
Vitamin B2 0.426mg 0.146mg 22%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.39mg 21%
Vitamin B3 3.354mg 0.437mg 18%
Folate 29µg 99µg 18%
Potassium 628mg 261mg 11%
Vitamin B5 0.68mg 0.159mg 10%
Fiber 0g 2.5g 10%
Vitamin A 171µg 82µg 10%
Vitamin C 22.1mg 28.2mg 7%
Calories 148kcal 22kcal 6%
Vitamin B1 0.15mg 0.095mg 5%
Choline 25.3mg 5%
Vitamin E 0.48mg 3%
Vitamin B6 0.11mg 0.07mg 3%
Fats 1.95g 0.72g 2%
Polyunsaturated fat 0.552g 0.33g 1%
Calcium 92mg 100mg 1%
Carbs 5.13g 3.81g 0%
Net carbs 5.13g 1.31g N/A
Magnesium 18mg 18mg 0%
Sugar 0.84g N/A
Saturated fat 0.188g 0.11g 0%
Monounsaturated fat 0.172g 0.05g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
983%
Clam
40%
Chinese broccoli
Minerals Daily Need Coverage Score
129%
Clam
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1195mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.078g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.