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Garden cress vs. Clam — In-Depth Nutrition Comparison

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Important differences between garden cress and clam

  • Garden cress has more vitamin A and vitamin C; however, clam has more vitamin B12, selenium, copper, phosphorus, zinc, and manganese.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Garden cress has 12 times more vitamin A than clam. Garden cress has 6917IU of vitamin A, while clam has 570IU.
  • Garden cress is lower in sodium.

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

Infographic

Garden cress vs Clam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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%
Contains more MagnesiumMagnesium +111.1%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +13.6%
Contains more IronIron +116.2%
Contains more CopperCopper +304.7%
Contains more ZincZinc +1087%
Contains more PhosphorusPhosphorus +344.7%
Contains more ManganeseManganese +80.8%
Contains more SeleniumSelenium +7011.1%
~equal in Potassium ~628mg

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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Clam
5
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%
Contains more Vitamin CVitamin C +212.2%
Contains more Vitamin AVitamin A +102.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +124.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +235.4%
Contains more Vitamin B5Vitamin B5 +181%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
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
Contains more WaterWater +40.5%
Contains more ProteinProtein +882.7%
Contains more FatsFats +178.6%
Contains more OtherOther +107.2%
~equal in Carbs ~5.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +39%
Contains more Poly. FatPolyunsaturated fat +142.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Vitamin K 541.9µg 452%
Selenium 0.9µg 64µg 115%
Copper 0.17mg 0.688mg 58%
Vitamin C 69mg 22.1mg 52%
Sodium 14mg 1202mg 52%
Protein 2.6g 25.55g 46%
Phosphorus 76mg 338mg 37%
Zinc 0.23mg 2.73mg 23%
Cholesterol 0mg 67mg 22%
Vitamin A 346µg 171µg 19%
Manganese 0.553mg 1mg 19%
Iron 1.3mg 2.81mg 19%
Vitamin B3 1mg 3.354mg 15%
Folate 80µg 29µg 13%
Vitamin B2 0.26mg 0.426mg 13%
Vitamin B6 0.247mg 0.11mg 11%
Vitamin B5 0.242mg 0.68mg 9%
Vitamin B1 0.08mg 0.15mg 6%
Calories 32kcal 148kcal 6%
Vitamin E 0.7mg 5%
Magnesium 38mg 18mg 5%
Fiber 1.1g 0g 4%
Choline 19.5mg 4%
Fats 0.7g 1.95g 2%
Polyunsaturated fat 0.228g 0.552g 2%
Calcium 81mg 92mg 1%
Potassium 606mg 628mg 1%
Saturated fat 0.023g 0.188g 1%
Carbs 5.5g 5.13g 0%
Net carbs 4.4g 5.13g N/A
Sugar 4.4g N/A
Monounsaturated fat 0.239g 0.172g 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 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
983%
Clam
Minerals Daily Need Coverage Score
33%
Garden cress
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 1188mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.165g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 4.4g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.