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  6. Clam vs. Garlic

Clam vs. Garlic — In-Depth Nutrition Comparison

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The main differences between Clam and Garlic

  • Clam is richer in Vitamin B12, Selenium, Copper, Phosphorus, Vitamin B2, and Vitamin A RAE, yet Garlic is richer in Vitamin B6, and Manganese.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Garlic, raw.

Infographic

Clam vs Garlic 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
6
:
4
Garlic
Garlic
Contains more Iron +65.3%
Contains more Phosphorus +120.9%
Contains more Potassium +56.6%
Contains more Zinc +135.3%
Contains more Copper +130.1%
Contains more Selenium +350.7%
Contains more Calcium +96.7%
Contains more Magnesium +38.9%
Contains less Sodium -98.6%
Contains more Manganese +67.2%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +65.3%
Contains more Phosphorus +120.9%
Contains more Potassium +56.6%
Contains more Zinc +135.3%
Contains more Copper +130.1%
Contains more Selenium +350.7%
Contains more Calcium +96.7%
Contains more Magnesium +38.9%
Contains less Sodium -98.6%
Contains more Manganese +67.2%

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
6
:
6
Garlic
Garlic
Contains more Vitamin A +6233.3%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B5 +14.1%
Contains more Folate +866.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +41.2%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B6 +1022.7%
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +6233.3%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B5 +14.1%
Contains more Folate +866.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +41.2%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B6 +1022.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Garlic
Garlic
Contains more Protein +301.7%
Contains more Fats +290%
Contains more Other +148.7%
Contains more Carbs +544.4%
Equal in Water - 58.58
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +301.7%
Contains more Fats +290%
Contains more Other +148.7%
Contains more Carbs +544.4%
Equal in Water - 58.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +121.7%
Contains less Saturated Fat -52.7%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +121.7%
Contains less Saturated Fat -52.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Garlic Opinion
Net carbs 5.13g 30.96g Garlic
Protein 25.55g 6.36g Clam
Fats 1.95g 0.5g Clam
Carbs 5.13g 33.06g Garlic
Calories 148kcal 149kcal Garlic
Sugar 1g Clam
Fiber 0g 2.1g Garlic
Calcium 92mg 181mg Garlic
Iron 2.81mg 1.7mg Clam
Magnesium 18mg 25mg Garlic
Phosphorus 338mg 153mg Clam
Potassium 628mg 401mg Clam
Sodium 1202mg 17mg Garlic
Zinc 2.73mg 1.16mg Clam
Copper 0.688mg 0.299mg Clam
Manganese 1mg 1.672mg Garlic
Selenium 64µg 14.2µg Clam
Vitamin A 570IU 9IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.08mg Garlic
Vitamin C 22.1mg 31.2mg Garlic
Vitamin B1 0.15mg 0.2mg Garlic
Vitamin B2 0.426mg 0.11mg Clam
Vitamin B3 3.354mg 0.7mg Clam
Vitamin B5 0.68mg 0.596mg Clam
Vitamin B6 0.11mg 1.235mg Garlic
Folate 29µg 3µg Clam
Vitamin B12 98.89µg 0µg Clam
Vitamin K 1.7µg Garlic
Tryptophan 0.286mg 0.066mg Clam
Threonine 1.099mg 0.157mg Clam
Isoleucine 1.112mg 0.217mg Clam
Leucine 1.798mg 0.308mg Clam
Lysine 1.909mg 0.273mg Clam
Methionine 0.576mg 0.076mg Clam
Phenylalanine 0.915mg 0.183mg Clam
Valine 1.116mg 0.291mg Clam
Histidine 0.49mg 0.113mg Clam
Cholesterol 67mg 0mg Garlic
Saturated Fat 0.188g 0.089g Garlic
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 0.011g Clam
Polyunsaturated fat 0.552g 0.249g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
129%
Clam
67%
Garlic

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 1185mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.099g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 3)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.6)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.