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Clam vs. Pork jowl — In-Depth Nutrition Comparison

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The main differences between clam and pork jowl

  • Clam is richer in vitamin B12, selenium, copper, manganese, phosphorus, iron, and vitamin C, yet pork jowl is richer in vitamin B1.
  • Daily need coverage for vitamin B12 for clam is 4086% higher.
  • Pork jowl contains less sodium.
  • Pork jowl has a lower glycemic index than clam.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Clam vs Pork jowl 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
9
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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +324.3%
Contains more IronIron +569%
Contains more CopperCopper +1620%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +293%
Contains more ManganeseManganese +19900%
Contains more SeleniumSelenium +4166.7%
Contains less SodiumSodium -97.9%

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
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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B2Vitamin B2 +80.5%
Contains more Vitamin B5Vitamin B5 +172%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin B12Vitamin B12 +11959.8%
Contains more FolateFolate +2800%
Contains more Vitamin B1Vitamin B1 +157.3%
Contains more Vitamin B3Vitamin B3 +35.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +300.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +186.8%
Contains more OtherOther +104.9%
Contains more FatsFats +3469.7%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +19022.1%
Contains more Poly. FatPolyunsaturated fat +1369.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Pork jowl DV% diff.
Vitamin B12 98.89µg 0.82µg 4086%
Saturated fat 0.188g 25.26g 114%
Selenium 64µg 1.5µg 114%
Fats 1.95g 69.61g 104%
Monounsaturated fat 0.172g 32.89g 82%
Copper 0.688mg 0.04mg 72%
Sodium 1202mg 25mg 51%
Polyunsaturated fat 0.552g 8.11g 50%
Manganese 1mg 0.005mg 43%
Protein 25.55g 6.38g 38%
Phosphorus 338mg 86mg 36%
Iron 2.81mg 0.42mg 30%
Vitamin C 22.1mg 0mg 25%
Calories 148kcal 655kcal 25%
Vitamin B1 0.15mg 0.386mg 20%
Vitamin A 171µg 3µg 19%
Zinc 2.73mg 0.84mg 17%
Vitamin B2 0.426mg 0.236mg 15%
Potassium 628mg 148mg 14%
Calcium 92mg 4mg 9%
Vitamin B5 0.68mg 0.25mg 9%
Cholesterol 67mg 90mg 8%
Vitamin B3 3.354mg 4.535mg 7%
Folate 29µg 1µg 7%
Magnesium 18mg 3mg 4%
Vitamin E 0.29mg 2%
Vitamin B6 0.11mg 0.09mg 2%
Carbs 5.13g 0g 2%
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.021mg 0%
Threonine 1.099mg 0.21mg 0%
Isoleucine 1.112mg 0.168mg 0%
Leucine 1.798mg 0.446mg 0%
Lysine 1.909mg 0.528mg 0%
Methionine 0.576mg 0.095mg 0%
Phenylalanine 0.915mg 0.239mg 0%
Valine 1.116mg 0.305mg 0%
Histidine 0.49mg 0.072mg 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 Pork jowl
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
983%
Clam
29%
Pork jowl
Minerals Daily Need Coverage Score
129%
Clam
12%
Pork jowl

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 1177mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 25.072g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.8)
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

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.