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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

Clam vs Monterey Jack 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
5
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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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%
~equal in Zinc ~3mg

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
7
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 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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%
~equal in Vitamin B2 ~0.39mg

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
24% 30% 41% 4%
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
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
66% 30% 3%
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.
Clam Monterey Jack
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Monterey Jack 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?

ok
ok
is better in case of low diet
Clam Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Clam
26%
Monterey Jack
Minerals Daily Need Coverage Score
129%
Clam
72%
Monterey Jack

Comparison summary

Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 18.878g)
Which food is cheaper?
Clam
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.

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.