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Clam vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between clam and marmalade

  • Marmalade has less vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Marmalade has a higher glycemic index than clam.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Marmalade, orange.

Infographic

Clam vs Marmalade 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
9
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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +1597.3%
Contains more IronIron +1773.3%
Contains more CopperCopper +664.4%
Contains more ZincZinc +6725%
Contains more PhosphorusPhosphorus +8350%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +10566.7%
Contains less SodiumSodium -95.3%

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
9
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +360.4%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +1604%
Contains more Vitamin B3Vitamin B3 +6350%
Contains more Vitamin B5Vitamin B5 +4433.3%
Contains more Vitamin B6Vitamin B6 +478.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +8416.7%
Contains more FatsFats +∞%
Contains more WaterWater +91.7%
Contains more OtherOther +1765%
Contains more CarbsCarbs +1192.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Marmalade
Lower in Cholesterol ok
Lower in Sodium 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 ok

All nutrients comparison - raw data values

Nutrient Clam Marmalade DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.6µg 115%
Copper 0.688mg 0.09mg 66%
Protein 25.55g 0.3g 51%
Sodium 1202mg 56mg 50%
Phosphorus 338mg 4mg 48%
Manganese 1mg 0.02mg 43%
Iron 2.81mg 0.15mg 33%
Vitamin B2 0.426mg 0.025mg 31%
Zinc 2.73mg 0.04mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.052mg 21%
Carbs 5.13g 66.3g 20%
Vitamin C 22.1mg 4.8mg 19%
Vitamin A 171µg 3µg 19%
Potassium 628mg 37mg 17%
Vitamin B5 0.68mg 0.015mg 13%
Vitamin B1 0.15mg 0.005mg 12%
Vitamin B6 0.11mg 0.019mg 7%
Folate 29µg 9µg 5%
Calories 148kcal 246kcal 5%
Calcium 92mg 38mg 5%
Magnesium 18mg 2mg 4%
Polyunsaturated fat 0.552g 0g 4%
Fiber 0g 0.7g 3%
Fats 1.95g 0g 3%
Choline 3mg 1%
Saturated fat 0.188g 0g 1%
Net carbs 5.13g 65.6g N/A
Sugar 60g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.172g 0g 0%
Tryptophan 0.286mg 0.003mg 0%
Threonine 1.099mg 0.005mg 0%
Isoleucine 1.112mg 0.008mg 0%
Leucine 1.798mg 0.007mg 0%
Lysine 1.909mg 0.015mg 0%
Methionine 0.576mg 0.006mg 0%
Phenylalanine 0.915mg 0.01mg 0%
Valine 1.116mg 0.013mg 0%
Histidine 0.49mg 0.006mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Marmalade
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
983%
Clam
3%
Marmalade
Minerals Daily Need Coverage Score
129%
Clam
7%
Marmalade

Comparison summary

Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 1146mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.188g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 60g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 16)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.2)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.