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  6. Clam vs. Minestrone

Clam vs. Minestrone — In-Depth Nutrition Comparison

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How are Clam and Minestrone different?

  • Clam has more Vitamin B12, Copper, Phosphorus, Manganese, Vitamin B2, Iron, Vitamin C, and Zinc than Minestrone.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.
  • Clam contains 67 times more Cholesterol than Minestrone. While Clam contains 67mg of Cholesterol, Minestrone contains only 1mg.

Mollusks, clam, mixed species, cooked, moist heat and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Clam vs Minestrone 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
9
:
1
Minestrone
Minestrone
Contains more Calcium +557.1%
Contains more Iron +639.5%
Contains more Magnesium +500%
Contains more Phosphorus +1369.6%
Contains more Potassium +383.1%
Contains more Zinc +780.6%
Contains more Copper +1249%
Contains more Manganese +557.9%
Contains less Sodium -78.9%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Minestrone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 3% 10% 12% 34% 9% 17% 20% 0%
Contains more Calcium +557.1%
Contains more Iron +639.5%
Contains more Magnesium +500%
Contains more Phosphorus +1369.6%
Contains more Potassium +383.1%
Contains more Zinc +780.6%
Contains more Copper +1249%
Contains more Manganese +557.9%
Contains less Sodium -78.9%

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
:
1
Minestrone
Minestrone
Contains more Vitamin C +4320%
Contains more Vitamin B1 +581.8%
Contains more Vitamin B2 +2266.7%
Contains more Vitamin B3 +757.8%
Contains more Vitamin B5 +385.7%
Contains more Vitamin B6 +168.3%
Contains more Folate +93.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +70.2%
Clam
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%
Minestrone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 59% 0% 0% 2% 6% 5% 8% 9% 10% 12% 0% 0%
Contains more Vitamin C +4320%
Contains more Vitamin B1 +581.8%
Contains more Vitamin B2 +2266.7%
Contains more Vitamin B3 +757.8%
Contains more Vitamin B5 +385.7%
Contains more Vitamin B6 +168.3%
Contains more Folate +93.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +70.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Minestrone
Minestrone
Contains more Protein +1343.5%
Contains more Fats +87.5%
Contains more Carbs +10.1%
Contains more Other +210.8%
Contains more Water +43.5%
Equal in Carbs - 4.66
Clam
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
Minestrone
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more Protein +1343.5%
Contains more Fats +87.5%
Contains more Carbs +10.1%
Contains more Other +210.8%
Contains more Water +43.5%
Equal in Carbs - 4.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Minestrone
Minestrone
Contains less Saturated Fat -18.3%
Contains more Polyunsaturated fat +20%
Contains more Monounsaturated Fat +68.6%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Minestrone
23% 30% 47%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.46 g
Contains less Saturated Fat -18.3%
Contains more Polyunsaturated fat +20%
Contains more Monounsaturated Fat +68.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Minestrone Opinion
Net carbs 5.13g 4.26g Clam
Protein 25.55g 1.77g Clam
Fats 1.95g 1.04g Clam
Carbs 5.13g 4.66g Clam
Calories 148kcal 34kcal Clam
Fiber 0g 0.4g Minestrone
Calcium 92mg 14mg Clam
Iron 2.81mg 0.38mg Clam
Magnesium 18mg 3mg Clam
Phosphorus 338mg 23mg Clam
Potassium 628mg 130mg Clam
Sodium 1202mg 254mg Minestrone
Zinc 2.73mg 0.31mg Clam
Copper 0.688mg 0.051mg Clam
Manganese 1mg 0.152mg Clam
Selenium 64µg Clam
Vitamin A 570IU 970IU Minestrone
Vitamin A RAE 171µg 49µg Clam
Vitamin C 22.1mg 0.5mg Clam
Vitamin B1 0.15mg 0.022mg Clam
Vitamin B2 0.426mg 0.018mg Clam
Vitamin B3 3.354mg 0.391mg Clam
Vitamin B5 0.68mg 0.14mg Clam
Vitamin B6 0.11mg 0.041mg Clam
Folate 29µg 15µg Clam
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.013mg Clam
Threonine 1.099mg 0.043mg Clam
Isoleucine 1.112mg 0.054mg Clam
Leucine 1.798mg 0.098mg Clam
Lysine 1.909mg 0.076mg Clam
Methionine 0.576mg 0.018mg Clam
Phenylalanine 0.915mg 0.064mg Clam
Valine 1.116mg 0.074mg Clam
Histidine 0.49mg 0.03mg Clam
Cholesterol 67mg 1mg Minestrone
Saturated Fat 0.188g 0.23g 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 0.29g Minestrone
Polyunsaturated fat 0.552g 0.46g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Minestrone
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
9%
Minestrone
Minerals Daily Need Coverage Score
129%
Clam
12%
Minestrone

Comparison summary

Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 948mg)
Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 20)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.