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Clam vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between clam and mustard

  • Clam is higher than mustard in vitamin B12, copper, selenium, phosphorus, vitamin B2, manganese, vitamin C, zinc, and vitamin B3.
  • Clam covers your daily vitamin B12 needs 4120% more than mustard.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Mustard, prepared, yellow.

Infographic

Clam vs Mustard 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
8
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +46%
Contains more PotassiumPotassium +313.2%
Contains more IronIron +74.5%
Contains more CopperCopper +829.7%
Contains more ZincZinc +326.6%
Contains more PhosphorusPhosphorus +213%
Contains more ManganeseManganese +137%
Contains more SeleniumSelenium +91%
Contains more MagnesiumMagnesium +166.7%
~equal in Sodium ~1104mg

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
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +7266.7%
Contains more Vitamin AVitamin A +3320%
Contains more Vitamin B2Vitamin B2 +508.6%
Contains more Vitamin B3Vitamin B3 +493.6%
Contains more Vitamin B5Vitamin B5 +167.7%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +314.3%
Contains more Vitamin B1Vitamin B1 +18%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Mustard DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Copper 0.688mg 0.074mg 68%
Selenium 64µg 33.5µg 55%
Protein 25.55g 3.74g 44%
Phosphorus 338mg 108mg 33%
Vitamin B2 0.426mg 0.07mg 27%
Manganese 1mg 0.422mg 25%
Vitamin C 22.1mg 0.3mg 24%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.64mg 19%
Vitamin A 171µg 5µg 18%
Vitamin B3 3.354mg 0.565mg 17%
Fiber 0g 4g 16%
Iron 2.81mg 1.61mg 15%
Potassium 628mg 152mg 14%
Vitamin B5 0.68mg 0.254mg 9%
Magnesium 18mg 48mg 7%
Folate 29µg 7µg 6%
Monounsaturated fat 0.172g 2.182g 5%
Choline 22.4mg 4%
Sodium 1202mg 1104mg 4%
Calories 148kcal 60kcal 4%
Vitamin B6 0.11mg 0.07mg 3%
Calcium 92mg 63mg 3%
Vitamin B1 0.15mg 0.177mg 2%
Vitamin E 0.36mg 2%
Fats 1.95g 3.34g 2%
Vitamin K 1.4µg 1%
Polyunsaturated fat 0.552g 0.774g 1%
Carbs 5.13g 5.83g 0%
Net carbs 5.13g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Saturated fat 0.188g 0.214g 0%
Tryptophan 0.286mg 0.009mg 0%
Threonine 1.099mg 0.167mg 0%
Isoleucine 1.112mg 0.146mg 0%
Leucine 1.798mg 0.292mg 0%
Lysine 1.909mg 0.264mg 0%
Methionine 0.576mg 0.076mg 0%
Phenylalanine 0.915mg 0.161mg 0%
Valine 1.116mg 0.189mg 0%
Histidine 0.49mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0.104g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +583.2%
Contains more FatsFats +71.3%
Contains more CarbsCarbs +13.6%
Contains more WaterWater +31.6%
~equal in Other ~3.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +1168.6%
Contains more Poly. FatPolyunsaturated fat +40.2%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.