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  6. Clam vs. Club sandwich

Clam vs. Club sandwich — In-Depth Nutrition Comparison

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Significant differences between clam and club sandwich

  • Clam has more vitamin B12, selenium, copper, vitamin C, vitamin B2, iron, and phosphorus; however, club sandwich is richer in vitamin B6.
  • Clam covers your daily vitamin B12 needs 4101% more than club sandwich.
  • Club sandwich has 8 times less copper than clam. Clam has 0.688mg of copper, while club sandwich has 0.089mg.
  • Club sandwich contains less sodium.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Clam vs Club sandwich 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
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +177.9%
Contains more IronIron +105.1%
Contains more CopperCopper +673%
Contains more ZincZinc +103.7%
Contains more PhosphorusPhosphorus +57.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +158.1%
Contains more MagnesiumMagnesium +77.8%
Contains less SodiumSodium -47.6%
~equal in Calcium ~95mg

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
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% 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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +402.3%
Contains more Vitamin AVitamin A +388.6%
Contains more Vitamin B2Vitamin B2 +129%
Contains more Vitamin B12Vitamin B12 +20940.4%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +169.1%
~equal in Folate ~31µg

All nutrients comparison - raw data values

Nutrient Clam Club sandwich DV% diff.
Vitamin B12 98.89µg 0.47µg 4101%
Selenium 64µg 24.8µg 71%
Copper 0.688mg 0.089mg 67%
Manganese 1mg 43%
Sodium 1202mg 630mg 25%
Vitamin C 22.1mg 4.4mg 20%
Vitamin B2 0.426mg 0.186mg 18%
Phosphorus 338mg 215mg 18%
Iron 2.81mg 1.37mg 18%
Protein 25.55g 17.19g 17%
Vitamin A 171µg 35µg 15%
Vitamin B6 0.11mg 0.296mg 14%
Vitamin B3 3.354mg 5.575mg 14%
Zinc 2.73mg 1.34mg 13%
Saturated fat 0.188g 3.109g 13%
Potassium 628mg 226mg 12%
Choline 47.8mg 9%
Polyunsaturated fat 0.552g 1.88g 9%
Fats 1.95g 8.05g 9%
Monounsaturated fat 0.172g 2.949g 7%
Cholesterol 67mg 46mg 7%
Vitamin K 8.7µg 7%
Fiber 0g 1.2g 5%
Carbs 5.13g 19.87g 5%
Calories 148kcal 220kcal 4%
Vitamin E 0.61mg 4%
Vitamin B5 0.68mg 0.826mg 3%
Magnesium 18mg 32mg 3%
Vitamin B1 0.15mg 0.172mg 2%
Vitamin D 0.1µg 1%
Folate 29µg 31µg 1%
Vitamin D 5IU 1%
Net carbs 5.13g 18.67g N/A
Calcium 92mg 95mg 0%
Sugar 4.68g N/A
Trans fat 0.071g N/A
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 0.004g N/A
Omega-3 - DHA 0.146g 0.007g N/A
Omega-3 - DPA 0.104g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +48.6%
Contains more WaterWater +21.2%
Contains more OtherOther +57.4%
Contains more FatsFats +312.8%
Contains more CarbsCarbs +287.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +1614.5%
Contains more Poly. FatPolyunsaturated fat +240.6%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.