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  6. Clam vs. Yogurt

Clam vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between Clam and Yogurt

  • Clam is higher than Yogurt in Vitamin B12, Selenium, Copper, Manganese, Iron, Phosphorus, Vitamin C, and Zinc.
  • Clam covers your daily Vitamin B12 needs 4089% more than Yogurt.
  • The amount of Sodium in Yogurt is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Yogurt, Greek, plain, nonfat.

Infographic

Clam vs Yogurt 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
Yogurt
Yogurt
Contains more Iron +3914.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +150.4%
Contains more Potassium +345.4%
Contains more Zinc +425%
Contains more Copper +3947.1%
Contains more Manganese +11011.1%
Contains more Selenium +559.8%
Contains more Calcium +19.6%
Contains less Sodium -97%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +3914.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +150.4%
Contains more Potassium +345.4%
Contains more Zinc +425%
Contains more Copper +3947.1%
Contains more Manganese +11011.1%
Contains more Selenium +559.8%
Contains more Calcium +19.6%
Contains less Sodium -97%

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
9
:
3
Yogurt
Yogurt
Contains more Vitamin A +14150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +1512.5%
Contains more Vitamin B5 +105.4%
Contains more Vitamin B6 +74.6%
Contains more Folate +314.3%
Contains more Vitamin B12 +13085.3%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +14150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +1512.5%
Contains more Vitamin B5 +105.4%
Contains more Vitamin B6 +74.6%
Contains more Folate +314.3%
Contains more Vitamin B12 +13085.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Yogurt
Yogurt
Contains more Protein +150.7%
Contains more Fats +400%
Contains more Carbs +42.5%
Contains more Other +418.1%
Contains more Water +33.7%
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
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +150.7%
Contains more Fats +400%
Contains more Carbs +42.5%
Contains more Other +418.1%
Contains more Water +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +224.5%
Contains more Polyunsaturated fat +4500%
Contains less Saturated Fat -37.8%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +224.5%
Contains more Polyunsaturated fat +4500%
Contains less Saturated Fat -37.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Yogurt Opinion
Net carbs 5.13g 3.6g Clam
Protein 25.55g 10.19g Clam
Fats 1.95g 0.39g Clam
Carbs 5.13g 3.6g Clam
Calories 148kcal 59kcal Clam
Sugar 3.24g Clam
Calcium 92mg 110mg Yogurt
Iron 2.81mg 0.07mg Clam
Magnesium 18mg 11mg Clam
Phosphorus 338mg 135mg Clam
Potassium 628mg 141mg Clam
Sodium 1202mg 36mg Yogurt
Zinc 2.73mg 0.52mg Clam
Copper 0.688mg 0.017mg Clam
Manganese 1mg 0.009mg Clam
Selenium 64µg 9.7µg Clam
Vitamin A 570IU 4IU Clam
Vitamin A RAE 171µg 1µg Clam
Vitamin E 0.01mg Yogurt
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.023mg Clam
Vitamin B2 0.426mg 0.278mg Clam
Vitamin B3 3.354mg 0.208mg Clam
Vitamin B5 0.68mg 0.331mg Clam
Vitamin B6 0.11mg 0.063mg Clam
Folate 29µg 7µg Clam
Vitamin B12 98.89µg 0.75µg Clam
Tryptophan 0.286mg Clam
Threonine 1.099mg Clam
Isoleucine 1.112mg Clam
Leucine 1.798mg Clam
Lysine 1.909mg Clam
Methionine 0.576mg Clam
Phenylalanine 0.915mg Clam
Valine 1.116mg Clam
Histidine 0.49mg Clam
Cholesterol 67mg 5mg Yogurt
Trans Fat 0.006g Clam
Saturated Fat 0.188g 0.117g Yogurt
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.053g Clam
Polyunsaturated fat 0.552g 0.012g Clam
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
129%
Clam
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1166mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.6)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.