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  6. Clam vs. Mayonnaise

Clam vs. Mayonnaise — In-Depth Nutrition Comparison

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The main differences between clam and mayonnaise

  • Clam is richer than mayonnaise in vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and vitamin C.
  • Daily need coverage for vitamin B12 for clam is 4115% higher.
  • Mayonnaise contains less sodium.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Salad dressing, mayonnaise, regular.

Infographic

Clam vs Mayonnaise 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
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +3040%
Contains more IronIron +1238.1%
Contains more CopperCopper +3521.1%
Contains more ZincZinc +1720%
Contains more PhosphorusPhosphorus +1509.5%
Contains more ManganeseManganese +14185.7%
Contains more SeleniumSelenium +2682.6%
Contains less SodiumSodium -47.2%

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
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%
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +968.8%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +2142.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +295.3%
Contains more Vitamin B6Vitamin B6 +1275%
Contains more Vitamin B12Vitamin B12 +82308.3%
Contains more FolateFolate +480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +2561.5%
Contains more CarbsCarbs +800%
Contains more WaterWater +193.9%
Contains more OtherOther +89.3%
Contains more FatsFats +3738.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +9692.4%
Contains more Poly. FatPolyunsaturated fat +7996%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Mayonnaise DV% diff.
Vitamin B12 98.89µg 0.12µg 4115%
Polyunsaturated fat 0.552g 44.69g 294%
Vitamin K 163µg 136%
Fats 1.95g 74.85g 112%
Selenium 64µg 2.3µg 112%
Copper 0.688mg 0.019mg 74%
Saturated fat 0.188g 11.703g 52%
Protein 25.55g 0.96g 49%
Phosphorus 338mg 21mg 45%
Manganese 1mg 0.007mg 43%
Monounsaturated fat 0.172g 16.843g 42%
Iron 2.81mg 0.21mg 33%
Vitamin B2 0.426mg 0.019mg 31%
Calories 148kcal 680kcal 27%
Sodium 1202mg 635mg 25%
Vitamin C 22.1mg 0mg 25%
Zinc 2.73mg 0.15mg 23%
Vitamin E 3.28mg 22%
Vitamin B3 3.354mg 0mg 21%
Potassium 628mg 20mg 18%
Vitamin A 171µg 16µg 17%
Vitamin B1 0.15mg 0.01mg 12%
Vitamin B5 0.68mg 0.172mg 10%
Vitamin B6 0.11mg 0.008mg 8%
Cholesterol 67mg 42mg 8%
Calcium 92mg 8mg 8%
Folate 29µg 5µg 6%
Choline 34.2mg 6%
Magnesium 18mg 1mg 4%
Carbs 5.13g 0.57g 2%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Net carbs 5.13g 0.57g N/A
Sugar 0.57g N/A
Trans fat 0.187g N/A
Tryptophan 0.286mg 0.017mg 0%
Threonine 1.099mg 0.055mg 0%
Isoleucine 1.112mg 0.065mg 0%
Leucine 1.798mg 0.095mg 0%
Lysine 1.909mg 0.072mg 0%
Methionine 0.576mg 0.035mg 0%
Phenylalanine 0.915mg 0.057mg 0%
Valine 1.116mg 0.074mg 0%
Histidine 0.49mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0.104g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Mayonnaise
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
41%
Mayonnaise
Minerals Daily Need Coverage Score
129%
Clam
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 567mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 11.515g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.6)
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.