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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 for 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
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +772.2%
Contains more IronIron +2061.5%
Contains more CopperCopper +1363.8%
Contains more ManganeseManganese +3746.2%
Contains more SeleniumSelenium +113.3%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +867.4%
Contains more ZincZinc +60.1%
Contains more PhosphorusPhosphorus +69.8%
Contains less SodiumSodium -84.4%

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
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more Vitamin B3Vitamin B3 +5140.6%
Contains more Vitamin B5Vitamin B5 +92.6%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin B12Vitamin B12 +3131.7%
Contains more FolateFolate +190%
Contains more Vitamin AVitamin A +68.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Swiss cheese DV% diff.
Vitamin B12 98.89µg 3.06µg 3993%
Saturated fat 0.188g 18.227g 82%
Calcium 92mg 890mg 80%
Copper 0.688mg 0.047mg 71%
Selenium 64µg 30µg 62%
Fats 1.95g 30.99g 45%
Sodium 1202mg 187mg 44%
Manganese 1mg 0.026mg 42%
Iron 2.81mg 0.13mg 34%
Phosphorus 338mg 574mg 34%
Vitamin C 22.1mg 0mg 25%
Vitamin B3 3.354mg 0.064mg 21%
Monounsaturated fat 0.172g 8.046g 20%
Potassium 628mg 72mg 16%
Zinc 2.73mg 4.37mg 15%
Vitamin A 171µg 288µg 13%
Vitamin B1 0.15mg 0.011mg 12%
Calories 148kcal 393kcal 12%
Vitamin B2 0.426mg 0.302mg 10%
Cholesterol 67mg 93mg 9%
Vitamin B5 0.68mg 0.353mg 7%
Polyunsaturated fat 0.552g 1.341g 5%
Folate 29µg 10µg 5%
Vitamin E 0.6mg 4%
Magnesium 18mg 33mg 4%
Vitamin B6 0.11mg 0.071mg 3%
Choline 15.5mg 3%
Protein 25.55g 26.96g 3%
Vitamin K 1.4µg 1%
Carbs 5.13g 1.44g 1%
Net carbs 5.13g 1.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.286mg 0.401mg 0%
Threonine 1.099mg 1.038mg 0%
Isoleucine 1.112mg 1.537mg 0%
Leucine 1.798mg 2.959mg 0%
Lysine 1.909mg 2.585mg 0%
Methionine 0.576mg 0.784mg 0%
Phenylalanine 0.915mg 1.662mg 0%
Valine 1.116mg 2.139mg 0%
Histidine 0.49mg 1.065mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.104g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
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 CarbsCarbs +256.3%
Contains more WaterWater +69.1%
Contains more OtherOther +25.2%
Contains more FatsFats +1489.2%
~equal in Protein ~26.96g

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +4577.9%
Contains more Poly. FatPolyunsaturated fat +142.9%

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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.