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Clam vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the main differences between clam and rib eye steak?

  • Clam is richer in vitamin B12, copper, selenium, manganese, phosphorus, and vitamin C, while rib eye steak is higher in zinc and vitamin B6.
  • Clam's daily need coverage for vitamin B12 is 4033% higher.
  • Rib eye steak is lower in sodium.
  • Clam has a higher glycemic index (27) than rib eye steak (0).

We used Mollusks, clam, mixed species, cooked, moist heat and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this comparison.

Infographic

Clam vs Rib eye steak 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +736.4%
Contains more PotassiumPotassium +141.5%
Contains more IronIron +25.4%
Contains more CopperCopper +760%
Contains more PhosphorusPhosphorus +122.4%
Contains more ManganeseManganese +1150%
Contains more SeleniumSelenium +115.5%
Contains more MagnesiumMagnesium +22.2%
Contains more ZincZinc +116.5%
Contains less SodiumSodium -95.5%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2037.5%
Contains more Vitamin B1Vitamin B1 +111.3%
Contains more Vitamin B2Vitamin B2 +48.4%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B12Vitamin B12 +4609%
Contains more FolateFolate +383.3%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B6Vitamin B6 +333.6%

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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more OtherOther +37200%
Contains more FatsFats +1018.5%
~equal in Protein ~23.69g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +6015.7%
Contains more Poly. FatPolyunsaturated fat +86.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Rib eye steak
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 Equal

All nutrients comparison - raw data values

Nutrient Clam Rib eye steak DV% diff.
Vitamin B12 98.89µg 2.1µg 4033%
Copper 0.688mg 0.08mg 68%
Selenium 64µg 29.7µg 62%
Sodium 1202mg 54mg 50%
Saturated fat 0.188g 9.684g 43%
Manganese 1mg 0.08mg 40%
Fats 1.95g 21.81g 31%
Zinc 2.73mg 5.91mg 29%
Vitamin B6 0.11mg 0.477mg 28%
Phosphorus 338mg 152mg 27%
Monounsaturated fat 0.172g 10.519g 26%
Vitamin C 22.1mg 0mg 25%
Vitamin A 171µg 8µg 18%
Potassium 628mg 260mg 11%
Vitamin B2 0.426mg 0.287mg 11%
Vitamin B3 3.354mg 4.908mg 10%
Choline 48.8mg 9%
Calcium 92mg 11mg 8%
Vitamin B1 0.15mg 0.071mg 7%
Calories 148kcal 291kcal 7%
Iron 2.81mg 2.24mg 7%
Folate 29µg 6µg 6%
Protein 25.55g 23.69g 4%
Cholesterol 67mg 80mg 4%
Vitamin B5 0.68mg 0.536mg 3%
Polyunsaturated fat 0.552g 1.027g 3%
Carbs 5.13g 0g 2%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Magnesium 18mg 22mg 1%
Vitamin D 7IU 1%
Vitamin K 1.6µg 1%
Net carbs 5.13g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.286mg 0.265mg 0%
Threonine 1.099mg 1.116mg 0%
Isoleucine 1.112mg 1.103mg 0%
Leucine 1.798mg 2.041mg 0%
Lysine 1.909mg 2.269mg 0%
Methionine 0.576mg 0.641mg 0%
Phenylalanine 0.915mg 0.95mg 0%
Valine 1.116mg 1.184mg 0%
Histidine 0.49mg 0.888mg 0%
Omega-3 - EPA 0.138g 0.001g N/A
Omega-3 - DHA 0.146g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.104g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
129%
Clam
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1148mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 13mg)
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 - 9.496g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.