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Clam vs. Sesame — In-Depth Nutrition Comparison

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Important differences between Clam and Sesame

  • Clam has more Vitamin B12, and Selenium, however, Sesame has more Copper, Iron, Calcium, Magnesium, Manganese, Vitamin B1, and Vitamin B6.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Clam has 109 times more Sodium than Sesame. Clam has 1202mg of Sodium, while Sesame has 11mg.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Seeds, sesame seeds, whole, dried.

Infographic

Clam vs Sesame 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
2
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%
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +34.2%
Contains more SeleniumSelenium +86%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +959.8%
Contains more IronIron +417.8%
Contains more CopperCopper +493.3%
Contains more ZincZinc +183.9%
Contains more PhosphorusPhosphorus +86.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +146%

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
5
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Sesame
6
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6233.3%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B5Vitamin B5 +1260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +427.3%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B6Vitamin B6 +618.2%
Contains more FolateFolate +234.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
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
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more ProteinProtein +44.1%
Contains more WaterWater +1256.9%
Contains more FatsFats +2447.2%
Contains more CarbsCarbs +357.1%
Contains more OtherOther +19.6%

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
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated Fat -97.3%
Contains more Mono. FatMonounsaturated Fat +10806.4%
Contains more Poly. FatPolyunsaturated fat +3844.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Sesame Opinion
Calories 148kcal 573kcal Sesame
Protein 25.55g 17.73g Clam
Fats 1.95g 49.67g Sesame
Vitamin C 22.1mg 0mg Clam
Net carbs 5.13g 11.65g Sesame
Carbs 5.13g 23.45g Sesame
Cholesterol 67mg 0mg Sesame
Magnesium 18mg 351mg Sesame
Calcium 92mg 975mg Sesame
Potassium 628mg 468mg Clam
Iron 2.81mg 14.55mg Sesame
Sugar 0.3g Clam
Fiber 0g 11.8g Sesame
Copper 0.688mg 4.082mg Sesame
Zinc 2.73mg 7.75mg Sesame
Phosphorus 338mg 629mg Sesame
Sodium 1202mg 11mg Sesame
Vitamin A 570IU 9IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.25mg Sesame
Manganese 1mg 2.46mg Sesame
Selenium 64µg 34.4µg Clam
Vitamin B1 0.15mg 0.791mg Sesame
Vitamin B2 0.426mg 0.247mg Clam
Vitamin B3 3.354mg 4.515mg Sesame
Vitamin B5 0.68mg 0.05mg Clam
Vitamin B6 0.11mg 0.79mg Sesame
Vitamin B12 98.89µg 0µg Clam
Folate 29µg 97µg Sesame
Choline 25.6mg Sesame
Saturated Fat 0.188g 6.957g Clam
Monounsaturated Fat 0.172g 18.759g Sesame
Polyunsaturated fat 0.552g 21.773g Sesame
Tryptophan 0.286mg 0.388mg Sesame
Threonine 1.099mg 0.736mg Clam
Isoleucine 1.112mg 0.763mg Clam
Leucine 1.798mg 1.358mg Clam
Lysine 1.909mg 0.569mg Clam
Methionine 0.576mg 0.586mg Sesame
Phenylalanine 0.915mg 0.94mg Sesame
Valine 1.116mg 0.99mg Clam
Histidine 0.49mg 0.522mg Sesame
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - DPA 0.104g 0g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Sesame
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
981%
Clam
47%
Sesame
Minerals Daily Need Coverage Score
129%
Clam
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1191mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 6.769g)
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 - $4)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.