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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 A and vitamin C.
  • 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
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +13.6%
Contains more IronIron +116.2%
Contains more CopperCopper +304.7%
Contains more ZincZinc +1087%
Contains more PhosphorusPhosphorus +344.7%
Contains more ManganeseManganese +80.8%
Contains more SeleniumSelenium +7011.1%
Contains more MagnesiumMagnesium +111.1%
Contains less SodiumSodium -98.8%
~equal in Potassium ~606mg

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
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +235.4%
Contains more Vitamin B5Vitamin B5 +181%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +212.2%
Contains more Vitamin AVitamin A +102.3%
Contains more Vitamin B6Vitamin B6 +124.5%
Contains more FolateFolate +175.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Garden cress DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin K 541.9µg 452%
Selenium 64µg 0.9µg 115%
Copper 0.688mg 0.17mg 58%
Vitamin C 22.1mg 69mg 52%
Sodium 1202mg 14mg 52%
Protein 25.55g 2.6g 46%
Phosphorus 338mg 76mg 37%
Zinc 2.73mg 0.23mg 23%
Cholesterol 67mg 0mg 22%
Vitamin A 171µg 346µg 19%
Manganese 1mg 0.553mg 19%
Iron 2.81mg 1.3mg 19%
Vitamin B3 3.354mg 1mg 15%
Folate 29µg 80µg 13%
Vitamin B2 0.426mg 0.26mg 13%
Vitamin B6 0.11mg 0.247mg 11%
Vitamin B5 0.68mg 0.242mg 9%
Vitamin B1 0.15mg 0.08mg 6%
Calories 148kcal 32kcal 6%
Vitamin E 0.7mg 5%
Magnesium 18mg 38mg 5%
Fiber 0g 1.1g 4%
Choline 19.5mg 4%
Fats 1.95g 0.7g 2%
Polyunsaturated fat 0.552g 0.228g 2%
Calcium 92mg 81mg 1%
Potassium 628mg 606mg 1%
Saturated fat 0.188g 0.023g 1%
Carbs 5.13g 5.5g 0%
Net carbs 5.13g 4.4g N/A
Sugar 4.4g N/A
Monounsaturated fat 0.172g 0.239g 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

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
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 ProteinProtein +882.7%
Contains more FatsFats +178.6%
Contains more OtherOther +107.2%
Contains more WaterWater +40.5%
~equal in Carbs ~5.5g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +142.1%
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +39%

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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. 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.