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  6. Clam vs. Rosemary

Clam vs. Rosemary — In-Depth Nutrition Comparison

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Important differences between Clam and Rosemary

  • Clam has more Vitamin B12, Copper, Phosphorus, and Vitamin B2, however, Rosemary has more Fiber, Iron, Calcium, and Folate.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Rosemary, fresh.

Infographic

Clam vs Rosemary 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
5
:
5
Rosemary
Rosemary
Contains more Phosphorus +412.1%
Contains more Zinc +193.5%
Contains more Copper +128.6%
Contains more Calcium +244.6%
Contains more Iron +136.7%
Contains more Magnesium +405.6%
Contains less Sodium -97.8%
Equal in Potassium - 668
Equal in Manganese - 0.96
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Phosphorus +412.1%
Contains more Zinc +193.5%
Contains more Copper +128.6%
Contains more Calcium +244.6%
Contains more Iron +136.7%
Contains more Magnesium +405.6%
Contains less Sodium -97.8%
Equal in Potassium - 668
Equal in Manganese - 0.96

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
5
:
5
Rosemary
Rosemary
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +180.3%
Contains more Vitamin B3 +267.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +413%
Contains more Vitamin B5 +18.2%
Contains more Vitamin B6 +205.5%
Contains more Folate +275.9%
Equal in Vitamin C - 21.8
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Rosemary
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +180.3%
Contains more Vitamin B3 +267.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +413%
Contains more Vitamin B5 +18.2%
Contains more Vitamin B6 +205.5%
Contains more Folate +275.9%
Equal in Vitamin C - 21.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
:
3
Rosemary
Rosemary
Contains more Protein +671.9%
Contains more Other +58.1%
Contains more Fats +200.5%
Contains more Carbs +303.5%
Equal in Water - 67.77
Clam
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
Rosemary
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more Protein +671.9%
Contains more Other +58.1%
Contains more Fats +200.5%
Contains more Carbs +303.5%
Equal in Water - 67.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Rosemary
Rosemary
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +574.4%
Contains more Polyunsaturated fat +63.2%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +574.4%
Contains more Polyunsaturated fat +63.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Rosemary Opinion
Net carbs 5.13g 6.6g Rosemary
Protein 25.55g 3.31g Clam
Fats 1.95g 5.86g Rosemary
Carbs 5.13g 20.7g Rosemary
Calories 148kcal 131kcal Clam
Fiber 0g 14.1g Rosemary
Calcium 92mg 317mg Rosemary
Iron 2.81mg 6.65mg Rosemary
Magnesium 18mg 91mg Rosemary
Phosphorus 338mg 66mg Clam
Potassium 628mg 668mg Rosemary
Sodium 1202mg 26mg Rosemary
Zinc 2.73mg 0.93mg Clam
Copper 0.688mg 0.301mg Clam
Manganese 1mg 0.96mg Clam
Selenium 64µg Clam
Vitamin A 570IU 2924IU Rosemary
Vitamin A RAE 171µg 146µg Clam
Vitamin C 22.1mg 21.8mg Clam
Vitamin B1 0.15mg 0.036mg Clam
Vitamin B2 0.426mg 0.152mg Clam
Vitamin B3 3.354mg 0.912mg Clam
Vitamin B5 0.68mg 0.804mg Rosemary
Vitamin B6 0.11mg 0.336mg Rosemary
Folate 29µg 109µg Rosemary
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.051mg Clam
Threonine 1.099mg 0.136mg Clam
Isoleucine 1.112mg 0.136mg Clam
Leucine 1.798mg 0.249mg Clam
Lysine 1.909mg 0.143mg Clam
Methionine 0.576mg 0.047mg Clam
Phenylalanine 0.915mg 0.169mg Clam
Valine 1.116mg 0.165mg Clam
Histidine 0.49mg 0.066mg Clam
Cholesterol 67mg 0mg Rosemary
Saturated Fat 0.188g 2.838g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 1.16g Rosemary
Polyunsaturated fat 0.552g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
43%
Rosemary
Minerals Daily Need Coverage Score
129%
Clam
75%
Rosemary

Comparison summary

Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 1176mg)
Which food is lower in Cholesterol?
Rosemary
Rosemary is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 2.65g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 43)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.