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Edible mushroom vs. Clam — In-Depth Nutrition Comparison

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How are Edible mushroom and Clam different?

  • Clam has more Vitamin B12, Selenium, Manganese, Copper, Phosphorus, Iron, Vitamin C, and Zinc than Edible mushroom.
  • Daily need coverage for Vitamin B12 from Clam is 4119% higher.
  • Edible mushroom has less Sodium.

Mushrooms, white, raw and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Edible mushroom vs Clam infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Clam
9
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 less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2966.7%
Contains more PotassiumPotassium +97.5%
Contains more IronIron +462%
Contains more CopperCopper +116.4%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +293%
Contains more ManganeseManganese +2027.7%
Contains more SeleniumSelenium +588.2%

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 7% 0% 0.2% 6% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +120.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +952.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B12Vitamin B12 +247125%
Contains more FolateFolate +70.6%
~equal in Vitamin B2 ~0.426mg
~equal in Vitamin B3 ~3.354mg
~equal in Vitamin B6 ~0.11mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Clam
4
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 +45.3%
Contains more ProteinProtein +726.9%
Contains more FatsFats +473.5%
Contains more CarbsCarbs +57.4%
Contains more OtherOther +333.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
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
Contains less Sat. FatSaturated Fat -73.4%
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +245%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edible mushroom Clam
Lower in Cholesterol ok
Lower in Sodium 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 Edible mushroom Clam Opinion
Calories 22kcal 148kcal Clam
Protein 3.09g 25.55g Clam
Fats 0.34g 1.95g Clam
Vitamin C 2.1mg 22.1mg Clam
Net carbs 2.26g 5.13g Clam
Carbs 3.26g 5.13g Clam
Cholesterol 0mg 67mg Edible mushroom
Vitamin D 7IU Edible mushroom
Magnesium 9mg 18mg Clam
Calcium 3mg 92mg Clam
Potassium 318mg 628mg Clam
Iron 0.5mg 2.81mg Clam
Sugar 1.98g Clam
Fiber 1g 0g Edible mushroom
Copper 0.318mg 0.688mg Clam
Zinc 0.52mg 2.73mg Clam
Phosphorus 86mg 338mg Clam
Sodium 5mg 1202mg Edible mushroom
Vitamin A 0IU 570IU Clam
Vitamin A 0µg 171µg Clam
Vitamin E 0.01mg Edible mushroom
Vitamin D 0.2µg Edible mushroom
Manganese 0.047mg 1mg Clam
Selenium 9.3µg 64µg Clam
Vitamin B1 0.081mg 0.15mg Clam
Vitamin B2 0.402mg 0.426mg Clam
Vitamin B3 3.607mg 3.354mg Edible mushroom
Vitamin B5 1.497mg 0.68mg Edible mushroom
Vitamin B6 0.104mg 0.11mg Clam
Vitamin B12 0.04µg 98.89µg Clam
Folate 17µg 29µg Clam
Choline 17.3mg Edible mushroom
Saturated Fat 0.05g 0.188g Edible mushroom
Monounsaturated Fat 0g 0.172g Clam
Polyunsaturated fat 0.16g 0.552g Clam
Tryptophan 0.035mg 0.286mg Clam
Threonine 0.107mg 1.099mg Clam
Isoleucine 0.076mg 1.112mg Clam
Leucine 0.12mg 1.798mg Clam
Lysine 0.107mg 1.909mg Clam
Methionine 0.031mg 0.576mg Clam
Phenylalanine 0.085mg 0.915mg Clam
Valine 0.232mg 1.116mg Clam
Histidine 0.057mg 0.49mg Clam
Fructose 0.17g Edible mushroom
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - DPA 0g 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom 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
26%
Edible mushroom
981%
Clam
Minerals Daily Need Coverage Score
27%
Edible mushroom
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Edible mushroom
Edible mushroom is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 1197mg)
Which food is lower in Saturated Fat?
Edible mushroom
Edible mushroom is lower in Saturated Fat (difference - 0.138g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.98g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.