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  6. Clam vs. Watercress

Clam vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between clam and watercress

  • Clam has more vitamin B12, selenium, copper, phosphorus, manganese, iron, zinc, and vitamin B2; however, watercress is richer in vitamin A.
  • Clam covers your daily vitamin B12 needs 4120% more than watercress.
  • Watercress has 71 times less selenium than clam. Clam has 64µg of selenium, while watercress has 0.9µg.
  • Watercress contains less sodium.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Watercress, raw.

Infographic

Clam vs Watercress 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
7
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +1305%
Contains more CopperCopper +793.5%
Contains more ZincZinc +2381.8%
Contains more PhosphorusPhosphorus +463.3%
Contains more ManganeseManganese +309.8%
Contains more SeleniumSelenium +7011.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +30.4%
Contains less SodiumSodium -96.6%

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
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 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +1577%
Contains more Vitamin B5Vitamin B5 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
Contains more Vitamin CVitamin C +94.6%
Contains more Vitamin B6Vitamin B6 +17.3%
~equal in Vitamin A ~160µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Watercress DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin K 250µg 208%
Selenium 64µg 0.9µg 115%
Copper 0.688mg 0.077mg 68%
Sodium 1202mg 41mg 50%
Protein 25.55g 2.3g 47%
Phosphorus 338mg 60mg 40%
Iron 2.81mg 0.2mg 33%
Manganese 1mg 0.244mg 33%
Zinc 2.73mg 0.11mg 24%
Vitamin B2 0.426mg 0.12mg 24%
Vitamin C 22.1mg 43mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.2mg 20%
Potassium 628mg 330mg 9%
Calories 148kcal 11kcal 7%
Vitamin E 1mg 7%
Vitamin B5 0.68mg 0.31mg 7%
Vitamin B1 0.15mg 0.09mg 5%
Folate 29µg 9µg 5%
Fats 1.95g 0.1g 3%
Calcium 92mg 120mg 3%
Polyunsaturated fat 0.552g 0.035g 3%
Fiber 0g 0.5g 2%
Choline 9mg 2%
Carbs 5.13g 1.29g 1%
Magnesium 18mg 21mg 1%
Vitamin A 171µg 160µg 1%
Vitamin B6 0.11mg 0.129mg 1%
Saturated fat 0.188g 0.027g 1%
Net carbs 5.13g 0.79g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.172g 0.008g 0%
Tryptophan 0.286mg 0.03mg 0%
Threonine 1.099mg 0.133mg 0%
Isoleucine 1.112mg 0.093mg 0%
Leucine 1.798mg 0.166mg 0%
Lysine 1.909mg 0.134mg 0%
Methionine 0.576mg 0.02mg 0%
Phenylalanine 0.915mg 0.114mg 0%
Valine 1.116mg 0.137mg 0%
Histidine 0.49mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1010.9%
Contains more FatsFats +1850%
Contains more CarbsCarbs +297.7%
Contains more OtherOther +210.8%
Contains more WaterWater +49.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +1477.1%
Contains less Sat. FatSaturated fat -85.6%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.