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Clam vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Clam and Ham

  • Clam has more Vitamin B12, Selenium, Copper, Manganese, Vitamin C, Phosphorus, Vitamin A RAE, and Vitamin B2, however, Ham is higher in Vitamin B1, and Vitamin B6.
  • Clam covers your daily need of Vitamin B12 4093% more than Ham.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Clam vs Ham infographic
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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
9
:
1
Ham
Contains more Calcium +1050%
Contains more Iron +89.9%
Contains more Magnesium +28.6%
Contains more Phosphorus +72.4%
Contains more Potassium +118.8%
Contains more Copper +770.9%
Contains more Manganese +1751.9%
Contains more Selenium +228.2%
Equal in Sodium - 1203
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1050%
Contains more Iron +89.9%
Contains more Magnesium +28.6%
Contains more Phosphorus +72.4%
Contains more Potassium +118.8%
Contains more Copper +770.9%
Contains more Manganese +1751.9%
Contains more Selenium +228.2%
Equal in Sodium - 1203
Equal in Zinc - 2.88

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
6
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +110.9%
Contains more Vitamin B5 +68.7%
Contains more Folate +866.7%
Contains more Vitamin B12 +15113.8%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B6 +263.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +110.9%
Contains more Vitamin B5 +68.7%
Contains more Folate +866.7%
Contains more Vitamin B12 +15113.8%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B6 +263.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
:
3
Ham
Contains more Protein +22.1%
Contains more Carbs +242%
Contains more Fats +183.6%
Contains more Other +17.2%
Equal in Water - 67.67
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
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Protein +22.1%
Contains more Carbs +242%
Contains more Fats +183.6%
Contains more Other +17.2%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
2
:
1
Ham
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1423.3%
Equal in Polyunsaturated fat - 0.54
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1423.3%
Equal in Polyunsaturated fat - 0.54

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Ham Opinion
Net carbs 5.13g 1.5g Clam
Protein 25.55g 20.93g Clam
Fats 1.95g 5.53g Ham
Carbs 5.13g 1.5g Clam
Calories 148kcal 145kcal Clam
Calcium 92mg 8mg Clam
Iron 2.81mg 1.48mg Clam
Magnesium 18mg 14mg Clam
Phosphorus 338mg 196mg Clam
Potassium 628mg 287mg Clam
Sodium 1202mg 1203mg Clam
Zinc 2.73mg 2.88mg Ham
Copper 0.688mg 0.079mg Clam
Manganese 1mg 0.054mg Clam
Selenium 64µg 19.5µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.754mg Ham
Vitamin B2 0.426mg 0.202mg Clam
Vitamin B3 3.354mg 4.023mg Ham
Vitamin B5 0.68mg 0.403mg Clam
Vitamin B6 0.11mg 0.4mg Ham
Folate 29µg 3µg Clam
Vitamin B12 98.89µg 0.65µg Clam
Tryptophan 0.286mg 0.251mg Clam
Threonine 1.099mg 0.931mg Clam
Isoleucine 1.112mg 0.918mg Clam
Leucine 1.798mg 1.661mg Clam
Lysine 1.909mg 1.775mg Clam
Methionine 0.576mg 0.553mg Clam
Phenylalanine 0.915mg 0.904mg Clam
Valine 1.116mg 0.908mg Clam
Histidine 0.49mg 0.75mg Ham
Cholesterol 67mg 53mg Ham
Saturated Fat 0.188g 1.81g Clam
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 2.62g Ham
Polyunsaturated fat 0.552g 0.54g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Ham
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
45%
Ham
Minerals Daily Need Coverage Score
129%
Clam
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.622g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.5)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.