Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Clam vs. Penne — In-Depth Nutrition Comparison

Compare

A recap on differences between clam and penne

  • Clam is higher in phosphorus, iron, vitamin C, potassium, zinc, and vitamin A, yet penne is higher in fiber.
  • Clam covers your daily sodium needs 41% more than penne.
  • The amount of cholesterol in penne is lower.
  • The glycemic index of clam is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Clam vs Penne 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
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%
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more PotassiumPotassium +414.8%
Contains more IronIron +251.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +148.2%
Contains more PhosphorusPhosphorus +186.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +66.7%
Contains less SodiumSodium -79.4%
~equal in Calcium ~89mg

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
9
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%
Penne
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +348.2%
Contains more OtherOther +239.1%
Contains more FatsFats +105.1%
Contains more CarbsCarbs +227.5%
Contains more WaterWater +13.8%

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
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +38%
Contains more Mono. FatMonounsaturated fat +481.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Penne DV% diff.
Vitamin B12 98.89µg 4120%
Selenium 64µg 116%
Copper 0.688mg 76%
Manganese 1mg 43%
Sodium 1202mg 248mg 41%
Protein 25.55g 5.7g 40%
Vitamin B2 0.426mg 33%
Phosphorus 338mg 118mg 31%
Iron 2.81mg 0.8mg 25%
Vitamin C 22.1mg 0mg 25%
Vitamin B3 3.354mg 21%
Vitamin A 171µg 19%
Cholesterol 67mg 12mg 18%
Potassium 628mg 122mg 15%
Zinc 2.73mg 1.1mg 15%
Vitamin B5 0.68mg 14%
Vitamin B1 0.15mg 13%
Fiber 0g 2.7g 11%
Saturated fat 0.188g 2.3g 10%
Vitamin B6 0.11mg 8%
Folate 29µg 7%
Carbs 5.13g 16.8g 4%
Magnesium 18mg 30mg 3%
Fats 1.95g 4g 3%
Monounsaturated fat 0.172g 1g 2%
Polyunsaturated fat 0.552g 0.4g 1%
Calories 148kcal 126kcal 1%
Net carbs 5.13g 14.1g N/A
Calcium 92mg 89mg 0%
Sugar 1.9g N/A
Trans fat 0.2g N/A
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Penne
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
0%
Penne
Minerals Daily Need Coverage Score
129%
Clam
20%
Penne

Comparison summary

Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 954mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 2.112g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 16)
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 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

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.