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  6. Clam vs. Garden cress

Clam vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between Clam and Garden cress

  • Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Zinc, and Manganese, however, Garden cress has more Vitamin C, and Vitamin A RAE.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Cress, garden, raw.

Infographic

Clam vs Garden cress 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
8
:
2
Garden cress
Garden cress
Contains more Calcium +13.6%
Contains more Iron +116.2%
Contains more Phosphorus +344.7%
Contains more Zinc +1087%
Contains more Copper +304.7%
Contains more Manganese +80.8%
Contains more Selenium +7011.1%
Contains more Magnesium +111.1%
Contains less Sodium -98.8%
Equal in Potassium - 606
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +13.6%
Contains more Iron +116.2%
Contains more Phosphorus +344.7%
Contains more Zinc +1087%
Contains more Copper +304.7%
Contains more Manganese +80.8%
Contains more Selenium +7011.1%
Contains more Magnesium +111.1%
Contains less Sodium -98.8%
Equal in Potassium - 606

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
5
:
7
Garden cress
Garden cress
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +235.4%
Contains more Vitamin B5 +181%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1113.5%
Contains more Vitamin C +212.2%
Contains more Vitamin B6 +124.5%
Contains more Folate +175.9%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B3 +235.4%
Contains more Vitamin B5 +181%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1113.5%
Contains more Vitamin C +212.2%
Contains more Vitamin B6 +124.5%
Contains more Folate +175.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Garden cress
Garden cress
Contains more Protein +882.7%
Contains more Fats +178.6%
Contains more Other +107.2%
Contains more Water +40.5%
Equal in Carbs - 5.5
Clam
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
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +882.7%
Contains more Fats +178.6%
Contains more Other +107.2%
Contains more Water +40.5%
Equal in Carbs - 5.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +142.1%
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +39%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Polyunsaturated fat +142.1%
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +39%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Garden cress Opinion
Net carbs 5.13g 4.4g Clam
Protein 25.55g 2.6g Clam
Fats 1.95g 0.7g Clam
Carbs 5.13g 5.5g Garden cress
Calories 148kcal 32kcal Clam
Sugar 4.4g Clam
Fiber 0g 1.1g Garden cress
Calcium 92mg 81mg Clam
Iron 2.81mg 1.3mg Clam
Magnesium 18mg 38mg Garden cress
Phosphorus 338mg 76mg Clam
Potassium 628mg 606mg Clam
Sodium 1202mg 14mg Garden cress
Zinc 2.73mg 0.23mg Clam
Copper 0.688mg 0.17mg Clam
Manganese 1mg 0.553mg Clam
Selenium 64µg 0.9µg Clam
Vitamin A 570IU 6917IU Garden cress
Vitamin A RAE 171µg 346µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 22.1mg 69mg Garden cress
Vitamin B1 0.15mg 0.08mg Clam
Vitamin B2 0.426mg 0.26mg Clam
Vitamin B3 3.354mg 1mg Clam
Vitamin B5 0.68mg 0.242mg Clam
Vitamin B6 0.11mg 0.247mg Garden cress
Folate 29µg 80µg Garden cress
Vitamin B12 98.89µg 0µg Clam
Vitamin K 541.9µg Garden cress
Tryptophan 0.286mg Clam
Threonine 1.099mg Clam
Isoleucine 1.112mg Clam
Leucine 1.798mg Clam
Lysine 1.909mg Clam
Methionine 0.576mg Clam
Phenylalanine 0.915mg Clam
Valine 1.116mg Clam
Histidine 0.49mg Clam
Cholesterol 67mg 0mg Garden cress
Saturated Fat 0.188g 0.023g Garden cress
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.239g Garden cress
Polyunsaturated fat 0.552g 0.228g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
187%
Garden cress
Minerals Daily Need Coverage Score
129%
Clam
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 1188mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 4.4g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.