Feta vs. Clam — In-Depth Nutrition Comparison
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How are feta and clam different?
- Feta has more calcium, vitamin B2, and vitamin B6; however, clam is richer in vitamin B12, selenium, copper, manganese, iron, and vitamin C.
- Clam covers your daily need for vitamin B12, 4050% more than feta.
- Feta has 80 times more saturated fat than clam. Feta has 14.946g of saturated fat, while clam has 0.188g.
Cheese, feta and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.
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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 CalciumCalcium | +435.9% |
| Contains less SodiumSodium | -23.7% |
| Contains more PotassiumPotassium | +912.9% |
| Contains more IronIron | +332.3% |
| Contains more CopperCopper | +2050% |
| Contains more ManganeseManganese | +3471.4% |
| Contains more SeleniumSelenium | +326.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +98.1% |
| Contains more Vitamin B5Vitamin B5 | +42.2% |
| Contains more Vitamin B6Vitamin B6 | +285.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +36.8% |
| Contains more Vitamin B3Vitamin B3 | +238.4% |
| Contains more Vitamin B12Vitamin B12 | +5751.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +991.3% |
| Contains more OtherOther | +39.4% |
| Contains more ProteinProtein | +79.8% |
| Contains more CarbsCarbs | +25.4% |
| Contains more WaterWater | +15.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2587.8% |
| Contains less Sat. FatSaturated fat | -98.7% |
~equal in
Polyunsaturated fat
~0.552g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.69µg | 98.89µg | 4050% |
| Selenium | 15µg | 64µg | 89% |
| Copper | 0.032mg | 0.688mg | 73% |
| Saturated fat | 14.946g | 0.188g | 67% |
| Manganese | 0.028mg | 1mg | 42% |
| Calcium | 493mg | 92mg | 40% |
| Vitamin B2 | 0.844mg | 0.426mg | 32% |
| Fats | 21.28g | 1.95g | 30% |
| Iron | 0.65mg | 2.81mg | 27% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B6 | 0.424mg | 0.11mg | 24% |
| Protein | 14.21g | 25.55g | 23% |
| Potassium | 62mg | 628mg | 17% |
| Vitamin B3 | 0.991mg | 3.354mg | 15% |
| Sodium | 917mg | 1202mg | 12% |
| Monounsaturated fat | 4.623g | 0.172g | 11% |
| Cholesterol | 89mg | 67mg | 7% |
| Vitamin B5 | 0.967mg | 0.68mg | 6% |
| Calories | 264kcal | 148kcal | 6% |
| Vitamin A | 125µg | 171µg | 5% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.4µg | 2% | |
| Vitamin K | 1.8µg | 2% | |
| Vitamin D | 16IU | 2% | |
| Vitamin E | 0.18mg | 1% | |
| Zinc | 2.88mg | 2.73mg | 1% |
| Folate | 32µg | 29µg | 1% |
| Carbs | 4.09g | 5.13g | 0% |
| Net carbs | 4.09g | 5.13g | N/A |
| Magnesium | 19mg | 18mg | 0% |
| Sugar | 4.09g | N/A | |
| Phosphorus | 337mg | 338mg | 0% |
| Vitamin B1 | 0.154mg | 0.15mg | 0% |
| Polyunsaturated fat | 0.591g | 0.552g | 0% |
| Tryptophan | 0.2mg | 0.286mg | 0% |
| Threonine | 0.637mg | 1.099mg | 0% |
| Isoleucine | 0.803mg | 1.112mg | 0% |
| Leucine | 1.395mg | 1.798mg | 0% |
| Lysine | 1.219mg | 1.909mg | 0% |
| Methionine | 0.368mg | 0.576mg | 0% |
| Phenylalanine | 0.675mg | 0.915mg | 0% |
| Valine | 1.065mg | 1.116mg | 0% |
| Histidine | 0.397mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
54%
983%
Minerals Daily Need Coverage Score
63%
129%
Comparison summary
Which food contains less Sodium?
Feta contains less Sodium (difference - 285mg)
Which food is richer in vitamins?
Feta is relatively richer in vitamins
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 14.758g)
Which food is cheaper?
Clam is cheaper (difference - $2.5)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (27)