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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
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
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

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
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
129%
Clam
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 572mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 4.68g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 2.921g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.