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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
:
8
Sesame
Contains more Potassium +34.2%
Contains more Selenium +86%
Contains more Calcium +959.8%
Contains more Iron +417.8%
Contains more Magnesium +1850%
Contains more Phosphorus +86.1%
Contains less Sodium -99.1%
Contains more Zinc +183.9%
Contains more Copper +493.3%
Contains more Manganese +146%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +34.2%
Contains more Selenium +86%
Contains more Calcium +959.8%
Contains more Iron +417.8%
Contains more Magnesium +1850%
Contains more Phosphorus +86.1%
Contains less Sodium -99.1%
Contains more Zinc +183.9%
Contains more Copper +493.3%
Contains more Manganese +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
:
8
Sesame
Contains more Vitamin A +6233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +72.5%
Contains more Vitamin B5 +1260%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B6 +618.2%
Contains more Folate +234.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Contains more Vitamin A +6233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +72.5%
Contains more Vitamin B5 +1260%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B6 +618.2%
Contains more Folate +234.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
:
3
Sesame
Contains more Protein +44.1%
Contains more Water +1256.9%
Contains more Fats +2447.2%
Contains more Carbs +357.1%
Contains more Other +19.6%
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
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 Protein +44.1%
Contains more Water +1256.9%
Contains more Fats +2447.2%
Contains more Carbs +357.1%
Contains more Other +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
2
Sesame
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +10806.4%
Contains more Polyunsaturated fat +3844.4%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +10806.4%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 5.13g 11.65g Sesame
Protein 25.55g 17.73g Clam
Fats 1.95g 49.67g Sesame
Carbs 5.13g 23.45g Sesame
Calories 148kcal 573kcal Sesame
Sugar 0.3g Clam
Fiber 0g 11.8g Sesame
Calcium 92mg 975mg Sesame
Iron 2.81mg 14.55mg Sesame
Magnesium 18mg 351mg Sesame
Phosphorus 338mg 629mg Sesame
Potassium 628mg 468mg Clam
Sodium 1202mg 11mg Sesame
Zinc 2.73mg 7.75mg Sesame
Copper 0.688mg 4.082mg Sesame
Manganese 1mg 2.46mg Sesame
Selenium 64µg 34.4µg Clam
Vitamin A 570IU 9IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.25mg Sesame
Vitamin C 22.1mg 0mg 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
Folate 29µg 97µg Sesame
Vitamin B12 98.89µg 0µg Clam
Choline 25.6mg 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
Cholesterol 67mg 0mg Sesame
Saturated Fat 0.188g 6.957g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 18.759g Sesame
Polyunsaturated fat 0.552g 21.773g Sesame

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1191mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 67mg)
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.