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Clam vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between clam and marrow-stem Kale

  • Clam has more vitamin B12, selenium, copper, phosphorus, iron, zinc, and vitamin B2; however, marrow-stem Kale is richer in vitamin A and folate.
  • Clam covers your daily vitamin B12 needs 4120% more than marrow-stem Kale.
  • Marrow-stem Kale has 71 times less sodium than clam. Clam has 1202mg of sodium, while marrow-stem Kale has 17mg.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Collards, raw.

Infographic

Clam vs Marrow-stem Kale 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
7
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +194.8%
Contains more IronIron +497.9%
Contains more CopperCopper +1395.7%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1252%
Contains more ManganeseManganese +52%
Contains more SeleniumSelenium +4823.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +152.2%
Contains less SodiumSodium -98.6%

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
5
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +227.7%
Contains more Vitamin B3Vitamin B3 +352%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +59.7%
Contains more Vitamin AVitamin A +46.8%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +344.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +746%
Contains more FatsFats +219.7%
Contains more OtherOther +180.5%
Contains more WaterWater +40.8%
~equal in Carbs ~5.42g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +473.3%
Contains more Poly. FatPolyunsaturated fat +174.6%
Contains less Sat. FatSaturated fat -70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Marrow-stem Kale
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 Equal

All nutrients comparison - raw data values

Nutrient Clam Marrow-stem Kale DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin K 437.1µg 364%
Selenium 64µg 1.3µg 114%
Copper 0.688mg 0.046mg 71%
Sodium 1202mg 17mg 52%
Phosphorus 338mg 25mg 45%
Protein 25.55g 3.02g 45%
Iron 2.81mg 0.47mg 29%
Folate 29µg 129µg 25%
Vitamin B2 0.426mg 0.13mg 23%
Zinc 2.73mg 0.21mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.742mg 16%
Fiber 0g 4g 16%
Vitamin E 2.26mg 15%
Manganese 1mg 0.658mg 15%
Vitamin C 22.1mg 35.3mg 15%
Calcium 92mg 232mg 14%
Potassium 628mg 213mg 12%
Vitamin A 171µg 251µg 9%
Vitamin B5 0.68mg 0.267mg 8%
Vitamin B1 0.15mg 0.054mg 8%
Calories 148kcal 32kcal 6%
Choline 23.2mg 4%
Vitamin B6 0.11mg 0.165mg 4%
Magnesium 18mg 27mg 2%
Fats 1.95g 0.61g 2%
Polyunsaturated fat 0.552g 0.201g 2%
Saturated fat 0.188g 0.055g 1%
Carbs 5.13g 5.42g 0%
Net carbs 5.13g 1.42g N/A
Sugar 0.46g N/A
Monounsaturated fat 0.172g 0.03g 0%
Tryptophan 0.286mg 0.031mg 0%
Threonine 1.099mg 0.086mg 0%
Isoleucine 1.112mg 0.1mg 0%
Leucine 1.798mg 0.151mg 0%
Lysine 1.909mg 0.117mg 0%
Methionine 0.576mg 0.033mg 0%
Phenylalanine 0.915mg 0.087mg 0%
Valine 1.116mg 0.12mg 0%
Histidine 0.49mg 0.047mg 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 Marrow-stem Kale
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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
129%
Clam
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1185mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.133g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.