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  6. Clam vs. Welsh onion

Clam vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between clam and welsh onion

  • Welsh onion has less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, zinc, and iron.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Welsh onion has a higher glycemic index than clam.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Onions, welsh, raw.

Infographic

Clam vs Welsh onion 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
8
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +196.2%
Contains more IronIron +130.3%
Contains more CopperCopper +882.9%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +589.8%
Contains more ManganeseManganese +629.9%
Contains more SeleniumSelenium +10566.7%
Contains more MagnesiumMagnesium +27.8%
Contains less SodiumSodium -98.6%

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
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +738.5%
Contains more Vitamin B5Vitamin B5 +302.4%
Contains more Vitamin B6Vitamin B6 +52.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +81.3%
Contains more Vitamin CVitamin C +22.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Welsh onion DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin K 193.4µg 161%
Selenium 64µg 0.6µg 115%
Copper 0.688mg 0.07mg 69%
Sodium 1202mg 17mg 52%
Protein 25.55g 1.9g 47%
Phosphorus 338mg 49mg 41%
Manganese 1mg 0.137mg 38%
Vitamin B2 0.426mg 0.09mg 26%
Cholesterol 67mg 0mg 22%
Iron 2.81mg 1.22mg 20%
Zinc 2.73mg 0.52mg 20%
Vitamin A 171µg 19%
Vitamin B3 3.354mg 0.4mg 18%
Potassium 628mg 212mg 12%
Fiber 0g 2.4g 10%
Vitamin B5 0.68mg 0.169mg 10%
Vitamin B1 0.15mg 0.05mg 8%
Calcium 92mg 18mg 7%
Calories 148kcal 34kcal 6%
Vitamin C 22.1mg 27mg 5%
Vitamin E 0.51mg 3%
Vitamin B6 0.11mg 0.072mg 3%
Folate 29µg 16µg 3%
Polyunsaturated fat 0.552g 0.156g 3%
Fats 1.95g 0.4g 2%
Magnesium 18mg 23mg 1%
Choline 5.3mg 1%
Saturated fat 0.188g 0.067g 1%
Net carbs 5.13g 4.1g N/A
Carbs 5.13g 6.5g 0%
Sugar 2.18g N/A
Monounsaturated fat 0.172g 0.056g 0%
Tryptophan 0.286mg 0.021mg 0%
Threonine 1.099mg 0.074mg 0%
Isoleucine 1.112mg 0.081mg 0%
Leucine 1.798mg 0.113mg 0%
Lysine 1.909mg 0.095mg 0%
Methionine 0.576mg 0.021mg 0%
Phenylalanine 0.915mg 0.061mg 0%
Valine 1.116mg 0.084mg 0%
Histidine 0.49mg 0.033mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1244.7%
Contains more FatsFats +387.5%
Contains more OtherOther +432.9%
Contains more CarbsCarbs +26.7%
Contains more WaterWater +42.2%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +207.1%
Contains more Poly. FatPolyunsaturated fat +253.8%
Contains less Sat. FatSaturated fat -64.4%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.