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  6. Clam vs. Spinach raw

Clam vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between clam and spinach raw?

  • Clam is richer in vitamin B12, selenium, copper, phosphorus, zinc, and vitamin B2, while spinach raw is higher in vitamin A and folate.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.

We used Mollusks, clam, mixed species, cooked, moist heat and Spinach, raw types in this comparison.

Infographic

Clam vs Spinach raw 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
6
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PotassiumPotassium +12.5%
Contains more CopperCopper +429.2%
Contains more ZincZinc +415.1%
Contains more PhosphorusPhosphorus +589.8%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +6300%
Contains more MagnesiumMagnesium +338.9%
Contains less SodiumSodium -93.4%
~equal in Calcium ~99mg
~equal in Iron ~2.71mg

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
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +125.4%
Contains more Vitamin B3Vitamin B3 +363.3%
Contains more Vitamin B5Vitamin B5 +946.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +27.1%
Contains more Vitamin AVitamin A +174.3%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more FolateFolate +569%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Spinach raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin K 482.9µg 402%
Selenium 64µg 1µg 115%
Copper 0.688mg 0.13mg 62%
Sodium 1202mg 79mg 49%
Protein 25.55g 2.86g 45%
Folate 29µg 194µg 41%
Phosphorus 338mg 49mg 41%
Vitamin A 171µg 469µg 33%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.53mg 20%
Vitamin B2 0.426mg 0.189mg 18%
Vitamin B3 3.354mg 0.724mg 16%
Magnesium 18mg 79mg 15%
Vitamin E 2.03mg 14%
Vitamin B5 0.68mg 0.065mg 12%
Fiber 0g 2.2g 9%
Vitamin B6 0.11mg 0.195mg 7%
Vitamin C 22.1mg 28.1mg 7%
Vitamin B1 0.15mg 0.078mg 6%
Calories 148kcal 23kcal 6%
Choline 19.3mg 4%
Manganese 1mg 0.897mg 4%
Polyunsaturated fat 0.552g 0.165g 3%
Potassium 628mg 558mg 2%
Fats 1.95g 0.39g 2%
Iron 2.81mg 2.71mg 1%
Calcium 92mg 99mg 1%
Carbs 5.13g 3.63g 1%
Saturated fat 0.188g 0.063g 1%
Net carbs 5.13g 1.43g N/A
Sugar 0.42g N/A
Monounsaturated fat 0.172g 0.01g 0%
Tryptophan 0.286mg 0.039mg 0%
Threonine 1.099mg 0.122mg 0%
Isoleucine 1.112mg 0.147mg 0%
Leucine 1.798mg 0.223mg 0%
Lysine 1.909mg 0.174mg 0%
Methionine 0.576mg 0.053mg 0%
Phenylalanine 0.915mg 0.129mg 0%
Valine 1.116mg 0.161mg 0%
Histidine 0.49mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0g N/A

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +793.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +41.3%
Contains more OtherOther +116.9%
Contains more WaterWater +43.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +1620%
Contains more Poly. FatPolyunsaturated fat +234.5%
Contains less Sat. FatSaturated fat -66.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.