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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, 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
8
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%
Ham
Ham
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +89.9%
Contains more CopperCopper +770.9%
Contains more PhosphorusPhosphorus +72.4%
Contains more ManganeseManganese +1751.9%
Contains more SeleniumSelenium +228.2%
~equal in Zinc ~2.88mg
~equal in Sodium ~1203mg

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
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Ham
Ham
6
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% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +110.9%
Contains more Vitamin B5Vitamin B5 +68.7%
Contains more Vitamin B12Vitamin B12 +15113.8%
Contains more FolateFolate +866.7%
Contains more Vitamin B1Vitamin B1 +402.7%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B6Vitamin B6 +263.6%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
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
Ham
Ham
3
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 ProteinProtein +22.1%
Contains more CarbsCarbs +242%
Contains more FatsFats +183.6%
Contains more OtherOther +17.2%
~equal in Water ~67.67g

Fat Type Comparison

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

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
Calories 148kcal 145kcal Clam
Protein 25.55g 20.93g Clam
Fats 1.95g 5.53g Ham
Vitamin C 22.1mg 0mg Clam
Net carbs 5.13g 1.5g Clam
Carbs 5.13g 1.5g Clam
Cholesterol 67mg 53mg Ham
Vitamin D 32IU Ham
Magnesium 18mg 14mg Clam
Calcium 92mg 8mg Clam
Potassium 628mg 287mg Clam
Iron 2.81mg 1.48mg Clam
Copper 0.688mg 0.079mg Clam
Zinc 2.73mg 2.88mg Ham
Phosphorus 338mg 196mg Clam
Sodium 1202mg 1203mg Clam
Vitamin A 570IU 0IU Clam
Vitamin A 171µg 0µg Clam
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 1mg 0.054mg Clam
Selenium 64µg 19.5µg 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
Vitamin B12 98.89µg 0.65µg Clam
Folate 29µg 3µg Clam
Choline 85.1mg Ham
Saturated Fat 0.188g 1.81g Clam
Monounsaturated Fat 0.172g 2.62g Ham
Polyunsaturated fat 0.552g 0.54g 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
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - DPA 0.104g 0g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
981%
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.