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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.

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
:
2
Welsh onion
Welsh onion
Contains more Calcium +411.1%
Contains more Iron +130.3%
Contains more Phosphorus +589.8%
Contains more Potassium +196.2%
Contains more Zinc +425%
Contains more Copper +882.9%
Contains more Manganese +629.9%
Contains more Selenium +10566.7%
Contains more Magnesium +27.8%
Contains less Sodium -98.6%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +411.1%
Contains more Iron +130.3%
Contains more Phosphorus +589.8%
Contains more Potassium +196.2%
Contains more Zinc +425%
Contains more Copper +882.9%
Contains more Manganese +629.9%
Contains more Selenium +10566.7%
Contains more Magnesium +27.8%
Contains less Sodium -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
7
:
5
Welsh onion
Welsh onion
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +738.5%
Contains more Vitamin B5 +302.4%
Contains more Vitamin B6 +52.8%
Contains more Folate +81.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +103.5%
Contains more Vitamin C +22.2%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +738.5%
Contains more Vitamin B5 +302.4%
Contains more Vitamin B6 +52.8%
Contains more Folate +81.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +103.5%
Contains more Vitamin C +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Welsh onion
Welsh onion
Contains more Protein +1244.7%
Contains more Fats +387.5%
Contains more Other +432.9%
Contains more Carbs +26.7%
Contains more Water +42.2%
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
Welsh onion
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 Protein +1244.7%
Contains more Fats +387.5%
Contains more Other +432.9%
Contains more Carbs +26.7%
Contains more Water +42.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Welsh onion
Welsh onion
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +253.8%
Contains less Saturated Fat -64.4%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +253.8%
Contains less Saturated Fat -64.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Welsh onion Opinion
Net carbs 5.13g 4.1g Clam
Protein 25.55g 1.9g Clam
Fats 1.95g 0.4g Clam
Carbs 5.13g 6.5g Welsh onion
Calories 148kcal 34kcal Clam
Sugar 2.18g Clam
Fiber 0g 2.4g Welsh onion
Calcium 92mg 18mg Clam
Iron 2.81mg 1.22mg Clam
Magnesium 18mg 23mg Welsh onion
Phosphorus 338mg 49mg Clam
Potassium 628mg 212mg Clam
Sodium 1202mg 17mg Welsh onion
Zinc 2.73mg 0.52mg Clam
Copper 0.688mg 0.07mg Clam
Manganese 1mg 0.137mg Clam
Selenium 64µg 0.6µg Clam
Vitamin A 570IU 1160IU Welsh onion
Vitamin A RAE 171µg Clam
Vitamin E 0.51mg Welsh onion
Vitamin C 22.1mg 27mg Welsh onion
Vitamin B1 0.15mg 0.05mg Clam
Vitamin B2 0.426mg 0.09mg Clam
Vitamin B3 3.354mg 0.4mg Clam
Vitamin B5 0.68mg 0.169mg Clam
Vitamin B6 0.11mg 0.072mg Clam
Folate 29µg 16µg Clam
Vitamin B12 98.89µg 0µg Clam
Vitamin K 193.4µg Welsh onion
Tryptophan 0.286mg 0.021mg Clam
Threonine 1.099mg 0.074mg Clam
Isoleucine 1.112mg 0.081mg Clam
Leucine 1.798mg 0.113mg Clam
Lysine 1.909mg 0.095mg Clam
Methionine 0.576mg 0.021mg Clam
Phenylalanine 0.915mg 0.061mg Clam
Valine 1.116mg 0.084mg Clam
Histidine 0.49mg 0.033mg Clam
Cholesterol 67mg 0mg Welsh onion
Saturated Fat 0.188g 0.067g Welsh onion
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 0.056g Clam
Polyunsaturated fat 0.552g 0.156g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
61%
Welsh onion
Minerals Daily Need Coverage Score
129%
Clam
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 1185mg)
Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.121g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 12)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.2)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
?
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. 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.