Clam vs. Yogurt — In-Depth Nutrition Comparison
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A recap on the 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.
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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.
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more PotassiumPotassium | +345.4% |
| Contains more IronIron | +3914.3% |
| Contains more CopperCopper | +3947.1% |
| Contains more ZincZinc | +425% |
| Contains more PhosphorusPhosphorus | +150.4% |
| Contains more ManganeseManganese | +11011.1% |
| Contains more SeleniumSelenium | +559.8% |
| Contains more CalciumCalcium | +19.6% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +17000% |
| Contains more Vitamin B1Vitamin B1 | +552.2% |
| Contains more Vitamin B2Vitamin B2 | +53.2% |
| Contains more Vitamin B3Vitamin B3 | +1512.5% |
| Contains more Vitamin B5Vitamin B5 | +105.4% |
| Contains more Vitamin B6Vitamin B6 | +74.6% |
| Contains more Vitamin B12Vitamin B12 | +13085.3% |
| Contains more FolateFolate | +314.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 0.75µg | 4089% |
| Selenium | 64µg | 9.7µg | 99% |
| Copper | 0.688mg | 0.017mg | 75% |
| Sodium | 1202mg | 36mg | 51% |
| Manganese | 1mg | 0.009mg | 43% |
| Iron | 2.81mg | 0.07mg | 34% |
| Protein | 25.55g | 10.19g | 31% |
| Phosphorus | 338mg | 135mg | 29% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Cholesterol | 67mg | 5mg | 21% |
| Vitamin B3 | 3.354mg | 0.208mg | 20% |
| Zinc | 2.73mg | 0.52mg | 20% |
| Vitamin A | 171µg | 1µg | 19% |
| Potassium | 628mg | 141mg | 14% |
| Vitamin B1 | 0.15mg | 0.023mg | 11% |
| Vitamin B2 | 0.426mg | 0.278mg | 11% |
| Vitamin B5 | 0.68mg | 0.331mg | 7% |
| Folate | 29µg | 7µg | 6% |
| Vitamin B6 | 0.11mg | 0.063mg | 4% |
| Polyunsaturated fat | 0.552g | 0.012g | 4% |
| Calories | 148kcal | 59kcal | 4% |
| Choline | 15.1mg | 3% | |
| Calcium | 92mg | 110mg | 2% |
| Magnesium | 18mg | 11mg | 2% |
| Fats | 1.95g | 0.39g | 2% |
| Carbs | 5.13g | 3.6g | 1% |
| Net carbs | 5.13g | 3.6g | N/A |
| Sugar | 3.24g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.188g | 0.117g | 0% |
| Monounsaturated fat | 0.172g | 0.053g | 0% |
| Tryptophan | 0.286mg | 0% | |
| Threonine | 1.099mg | 0% | |
| Isoleucine | 1.112mg | 0% | |
| Leucine | 1.798mg | 0% | |
| Lysine | 1.909mg | 0% | |
| Methionine | 0.576mg | 0% | |
| Phenylalanine | 0.915mg | 0% | |
| Valine | 1.116mg | 0% | |
| Histidine | 0.49mg | 0% | |
| Omega-3 - EPA | 0.138g | 0g | N/A |
| Omega-3 - DHA | 0.146g | 0g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-3 - DPA | 0.104g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +150.7% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +42.5% |
| Contains more OtherOther | +418.1% |
| Contains more WaterWater | +33.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +224.5% |
| Contains more Poly. FatPolyunsaturated fat | +4500% |
| Contains less Sat. FatSaturated fat | -37.8% |
