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  6. Clam vs. Gouda cheese

Clam vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between clam and gouda cheese

  • Clam has more vitamin B12, selenium, copper, manganese, iron, vitamin C, and vitamin B3, while gouda cheese has more calcium and phosphorus.
  • Clam's daily need coverage for vitamin B12 is 4056% higher.
  • The amount of saturated fat in clam is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of clam is 27.

The food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Cheese, gouda.

Infographic

Clam vs Gouda cheese 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
5
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +419%
Contains more IronIron +1070.8%
Contains more CopperCopper +1811.1%
Contains more ManganeseManganese +8990.9%
Contains more SeleniumSelenium +341.4%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +660.9%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +61.5%
Contains less SodiumSodium -31.9%

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
8
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 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +5223.8%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin B12Vitamin B12 +6321.4%
Contains more FolateFolate +38.1%
~equal in Vitamin A ~165µg

All nutrients comparison - raw data values

Nutrient Clam Gouda cheese DV% diff.
Vitamin B12 98.89µg 1.54µg 4056%
Selenium 64µg 14.5µg 90%
Saturated fat 0.188g 17.614g 79%
Copper 0.688mg 0.036mg 72%
Calcium 92mg 700mg 61%
Manganese 1mg 0.011mg 43%
Fats 1.95g 27.44g 39%
Iron 2.81mg 0.24mg 32%
Phosphorus 338mg 546mg 30%
Vitamin C 22.1mg 0mg 25%
Vitamin B3 3.354mg 0.063mg 21%
Monounsaturated fat 0.172g 7.747g 19%
Sodium 1202mg 819mg 17%
Cholesterol 67mg 114mg 16%
Potassium 628mg 121mg 15%
Zinc 2.73mg 3.9mg 11%
Vitamin B1 0.15mg 0.03mg 10%
Calories 148kcal 356kcal 10%
Vitamin B5 0.68mg 0.34mg 7%
Vitamin B2 0.426mg 0.334mg 7%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Magnesium 18mg 29mg 3%
Vitamin D 20IU 3%
Folate 29µg 21µg 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.11mg 0.08mg 2%
Vitamin K 2.3µg 2%
Carbs 5.13g 2.22g 1%
Polyunsaturated fat 0.552g 0.657g 1%
Protein 25.55g 24.94g 1%
Vitamin A 171µg 165µg 1%
Net carbs 5.13g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.286mg 0.352mg 0%
Threonine 1.099mg 0.93mg 0%
Isoleucine 1.112mg 1.306mg 0%
Leucine 1.798mg 2.564mg 0%
Lysine 1.909mg 2.654mg 0%
Methionine 0.576mg 0.719mg 0%
Phenylalanine 0.915mg 1.431mg 0%
Valine 1.116mg 1.806mg 0%
Histidine 0.49mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +131.1%
Contains more WaterWater +53.5%
Contains more FatsFats +1307.2%
~equal in Protein ~24.94g
~equal in Other ~3.94g

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +4404.1%
Contains more Poly. FatPolyunsaturated fat +19%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.