Clam vs. Provolone — In-Depth Nutrition Comparison
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The main differences between clam and provolone
- Clam is richer in vitamin B12, selenium, copper, manganese, iron, vitamin C, and vitamin B3, yet provolone is richer in calcium and phosphorus.
- Daily need coverage for vitamin B12 for clam is 4060% higher.
- Clam contains less saturated fat.
Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Cheese, provolone.
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 | +355.1% |
| Contains more IronIron | +440.4% |
| Contains more CopperCopper | +2546.2% |
| Contains more ManganeseManganese | +9900% |
| Contains more SeleniumSelenium | +341.4% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more CalciumCalcium | +721.7% |
| Contains more ZincZinc | +18.3% |
| Contains more PhosphorusPhosphorus | +46.7% |
| Contains less SodiumSodium | -27.1% |
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 | +689.5% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| Contains more Vitamin B3Vitamin B3 | +2050% |
| Contains more Vitamin B5Vitamin B5 | +42.9% |
| Contains more Vitamin B6Vitamin B6 | +50.7% |
| Contains more Vitamin B12Vitamin B12 | +6673.3% |
| Contains more FolateFolate | +190% |
| Contains more Vitamin AVitamin A | +38% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 1.46µg | 4060% |
| Selenium | 64µg | 14.5µg | 90% |
| Saturated fat | 0.188g | 17.078g | 77% |
| Copper | 0.688mg | 0.026mg | 74% |
| Calcium | 92mg | 756mg | 66% |
| Manganese | 1mg | 0.01mg | 43% |
| Fats | 1.95g | 26.62g | 38% |
| Iron | 2.81mg | 0.52mg | 29% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Phosphorus | 338mg | 496mg | 23% |
| Vitamin B3 | 3.354mg | 0.156mg | 20% |
| Monounsaturated fat | 0.172g | 7.393g | 18% |
| Sodium | 1202mg | 876mg | 14% |
| Potassium | 628mg | 138mg | 14% |
| Vitamin B1 | 0.15mg | 0.019mg | 11% |
| Calories | 148kcal | 351kcal | 10% |
| Vitamin B2 | 0.426mg | 0.321mg | 8% |
| Vitamin A | 171µg | 236µg | 7% |
| Folate | 29µg | 10µg | 5% |
| Zinc | 2.73mg | 3.23mg | 5% |
| Vitamin B5 | 0.68mg | 0.476mg | 4% |
| Vitamin D | 0.5µg | 3% | |
| Vitamin D | 20IU | 3% | |
| Vitamin B6 | 0.11mg | 0.073mg | 3% |
| Choline | 15.4mg | 3% | |
| Magnesium | 18mg | 28mg | 2% |
| Vitamin E | 0.23mg | 2% | |
| Vitamin K | 2.2µg | 2% | |
| Polyunsaturated fat | 0.552g | 0.769g | 1% |
| Carbs | 5.13g | 2.14g | 1% |
| Cholesterol | 67mg | 69mg | 1% |
| Protein | 25.55g | 25.58g | 0% |
| Net carbs | 5.13g | 2.14g | N/A |
| Sugar | 0.56g | N/A | |
| Tryptophan | 0.286mg | 0.345mg | 0% |
| Threonine | 1.099mg | 0.982mg | 0% |
| Isoleucine | 1.112mg | 1.091mg | 0% |
| Leucine | 1.798mg | 2.297mg | 0% |
| Lysine | 1.909mg | 2.646mg | 0% |
| Methionine | 0.576mg | 0.686mg | 0% |
| Phenylalanine | 0.915mg | 1.287mg | 0% |
| Valine | 1.116mg | 1.64mg | 0% |
| Histidine | 0.49mg | 1.115mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +139.7% |
| Contains more WaterWater | +55.4% |
| Contains more FatsFats | +1265.1% |
| Contains more OtherOther | +26.3% |
~equal in
Protein
~25.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +4198.3% |
| Contains more Poly. FatPolyunsaturated fat | +39.3% |
