Clam vs. Monterey Jack — In-Depth Nutrition Comparison
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The main differences between clam and monterey Jack
- Clam is richer in vitamin B12, selenium, copper, manganese, iron, vitamin C, and vitamin B3, yet monterey Jack is richer in calcium.
- Daily need coverage for vitamin B12 for clam is 4086% higher.
- Monterey Jack contains less sodium.
Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Cheese, monterey.
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.
| Contains more PotassiumPotassium | +675.3% |
| Contains more IronIron | +290.3% |
| Contains more CopperCopper | +2050% |
| Contains more ManganeseManganese | +8990.9% |
| Contains more SeleniumSelenium | +341.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +710.9% |
| Contains more PhosphorusPhosphorus | +31.4% |
| Contains less SodiumSodium | -50.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B3Vitamin B3 | +3506.5% |
| Contains more Vitamin B5Vitamin B5 | +223.8% |
| Contains more Vitamin B6Vitamin B6 | +39.2% |
| Contains more Vitamin B12Vitamin B12 | +11814.5% |
| Contains more FolateFolate | +61.1% |
| Contains more Vitamin AVitamin A | +15.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +654.4% |
| Contains more WaterWater | +55.2% |
| Contains more FatsFats | +1452.8% |
~equal in
Protein
~24.48g
~equal in
Other
~3.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +4987.8% |
| Contains more Poly. FatPolyunsaturated fat | +62.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 98.89µg | 0.83µg | 4086% |
| Selenium | 64µg | 14.5µg | 90% |
| Saturated fat | 0.188g | 19.066g | 86% |
| Copper | 0.688mg | 0.032mg | 73% |
| Calcium | 92mg | 746mg | 65% |
| Fats | 1.95g | 30.28g | 44% |
| Manganese | 1mg | 0.011mg | 43% |
| Sodium | 1202mg | 600mg | 26% |
| Iron | 2.81mg | 0.72mg | 26% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Monounsaturated fat | 0.172g | 8.751g | 21% |
| Vitamin B3 | 3.354mg | 0.093mg | 20% |
| Potassium | 628mg | 81mg | 16% |
| Phosphorus | 338mg | 444mg | 15% |
| Vitamin B1 | 0.15mg | 0.015mg | 11% |
| Calories | 148kcal | 373kcal | 11% |
| Vitamin B5 | 0.68mg | 0.21mg | 9% |
| Cholesterol | 67mg | 89mg | 7% |
| Folate | 29µg | 18µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin B2 | 0.426mg | 0.39mg | 3% |
| Vitamin D | 0.6µg | 3% | |
| Vitamin A | 171µg | 198µg | 3% |
| Vitamin D | 22IU | 3% | |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Magnesium | 18mg | 27mg | 2% |
| Polyunsaturated fat | 0.552g | 0.899g | 2% |
| Vitamin B6 | 0.11mg | 0.079mg | 2% |
| Zinc | 2.73mg | 3mg | 2% |
| Protein | 25.55g | 24.48g | 2% |
| Carbs | 5.13g | 0.68g | 1% |
| Net carbs | 5.13g | 0.68g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.286mg | 0.315mg | 0% |
| Threonine | 1.099mg | 0.871mg | 0% |
| Isoleucine | 1.112mg | 1.519mg | 0% |
| Leucine | 1.798mg | 2.344mg | 0% |
| Lysine | 1.909mg | 2.037mg | 0% |
| Methionine | 0.576mg | 0.641mg | 0% |
| Phenylalanine | 0.915mg | 1.289mg | 0% |
| Valine | 1.116mg | 1.635mg | 0% |
| Histidine | 0.49mg | 0.859mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
26%
Minerals Daily Need Coverage Score
129%
72%
Comparison summary
Which food contains less Sodium?
Monterey Jack contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 18.878g)
Which food is cheaper?
Clam is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
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.
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.