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  6. Clam vs. Swiss cheese

Clam vs. Swiss cheese — In-Depth Nutrition Comparison

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How are Clam and Swiss cheese different?

  • Clam is higher in Vitamin B12, Copper, Selenium, Manganese, Iron, and Vitamin C, however, Swiss cheese is richer in Calcium, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Clam is 3993% higher.
  • Swiss cheese has less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Cheese, swiss are the varieties used in this article.

Infographic

Clam vs Swiss cheese 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
Swiss cheese
Swiss cheese
Contains more Iron +2061.5%
Contains more Potassium +772.2%
Contains more Copper +1363.8%
Contains more Manganese +3746.2%
Contains more Selenium +113.3%
Contains more Calcium +867.4%
Contains more Magnesium +83.3%
Contains more Phosphorus +69.8%
Contains less Sodium -84.4%
Contains more Zinc +60.1%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +2061.5%
Contains more Potassium +772.2%
Contains more Copper +1363.8%
Contains more Manganese +3746.2%
Contains more Selenium +113.3%
Contains more Calcium +867.4%
Contains more Magnesium +83.3%
Contains more Phosphorus +69.8%
Contains less Sodium -84.4%
Contains more Zinc +60.1%

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
8
:
4
Swiss cheese
Swiss cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1263.6%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +5140.6%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +54.9%
Contains more Folate +190%
Contains more Vitamin B12 +3131.7%
Contains more Vitamin A +83.7%
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%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1263.6%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +5140.6%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +54.9%
Contains more Folate +190%
Contains more Vitamin B12 +3131.7%
Contains more Vitamin A +83.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Swiss cheese
Swiss cheese
Contains more Carbs +256.3%
Contains more Water +69.1%
Contains more Other +25.2%
Contains more Fats +1489.2%
Equal in Protein - 26.96
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
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more Carbs +256.3%
Contains more Water +69.1%
Contains more Other +25.2%
Contains more Fats +1489.2%
Equal in Protein - 26.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Swiss cheese
Swiss cheese
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +4577.9%
Contains more Polyunsaturated fat +142.9%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +4577.9%
Contains more Polyunsaturated fat +142.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Swiss cheese Opinion
Net carbs 5.13g 1.44g Clam
Protein 25.55g 26.96g Swiss cheese
Fats 1.95g 30.99g Swiss cheese
Carbs 5.13g 1.44g Clam
Calories 148kcal 393kcal Swiss cheese
Calcium 92mg 890mg Swiss cheese
Iron 2.81mg 0.13mg Clam
Magnesium 18mg 33mg Swiss cheese
Phosphorus 338mg 574mg Swiss cheese
Potassium 628mg 72mg Clam
Sodium 1202mg 187mg Swiss cheese
Zinc 2.73mg 4.37mg Swiss cheese
Copper 0.688mg 0.047mg Clam
Manganese 1mg 0.026mg Clam
Selenium 64µg 30µg Clam
Vitamin A 570IU 1047IU Swiss cheese
Vitamin A RAE 171µg 288µg Swiss cheese
Vitamin E 0.6mg Swiss cheese
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.011mg Clam
Vitamin B2 0.426mg 0.302mg Clam
Vitamin B3 3.354mg 0.064mg Clam
Vitamin B5 0.68mg 0.353mg Clam
Vitamin B6 0.11mg 0.071mg Clam
Folate 29µg 10µg Clam
Vitamin B12 98.89µg 3.06µg Clam
Vitamin K 1.4µg Swiss cheese
Tryptophan 0.286mg 0.401mg Swiss cheese
Threonine 1.099mg 1.038mg Clam
Isoleucine 1.112mg 1.537mg Swiss cheese
Leucine 1.798mg 2.959mg Swiss cheese
Lysine 1.909mg 2.585mg Swiss cheese
Methionine 0.576mg 0.784mg Swiss cheese
Phenylalanine 0.915mg 1.662mg Swiss cheese
Valine 1.116mg 2.139mg Swiss cheese
Histidine 0.49mg 1.065mg Swiss cheese
Cholesterol 67mg 93mg Clam
Trans Fat 0.987g Clam
Saturated Fat 0.188g 18.227g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0.018g Clam
Monounsaturated Fat 0.172g 8.046g Swiss cheese
Polyunsaturated fat 0.552g 1.341g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Swiss cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
48%
Swiss cheese
Minerals Daily Need Coverage Score
129%
Clam
87%
Swiss cheese

Comparison summary

Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 1015mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 18.039g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.6)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
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.

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.