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  6. Fontina vs. Clam

Fontina vs. Clam — In-Depth Nutrition Comparison

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How are fontina and clam different?

  • Fontina is higher in calcium; however, clam is richer in vitamin B12, selenium, copper, manganese, iron, vitamin C, and vitamin B3.
  • Daily need coverage for vitamin B12 for clam is 4050% higher.
  • Fontina contains 102 times more saturated fat than clam. While fontina contains 19.196g of saturated fat, clam contains only 0.188g.

Cheese, fontina and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Clam
Clam
6
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 CalciumCalcium +497.8%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -33.4%
Contains more MagnesiumMagnesium +28.6%
Contains more PotassiumPotassium +881.3%
Contains more IronIron +1121.7%
Contains more CopperCopper +2652%
Contains more ManganeseManganese +7042.9%
Contains more SeleniumSelenium +341.4%
~equal in Phosphorus ~338mg

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Clam
Clam
8
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 AVitamin A +52.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +614.3%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +2136%
Contains more Vitamin B5Vitamin B5 +58.5%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin B12Vitamin B12 +5786.3%
Contains more FolateFolate +383.3%

All nutrients comparison - raw data values

Nutrient Fontina Clam DV% diff.
Vitamin B12 1.68µg 98.89µg 4050%
Selenium 14.5µg 64µg 90%
Saturated fat 19.196g 0.188g 86%
Copper 0.025mg 0.688mg 74%
Calcium 550mg 92mg 46%
Fats 31.14g 1.95g 45%
Manganese 0.014mg 1mg 43%
Iron 0.23mg 2.81mg 32%
Vitamin C 0mg 22.1mg 25%
Monounsaturated fat 8.687g 0.172g 21%
Vitamin B3 0.15mg 3.354mg 20%
Vitamin B2 0.204mg 0.426mg 17%
Sodium 800mg 1202mg 17%
Potassium 64mg 628mg 17%
Cholesterol 116mg 67mg 16%
Calories 389kcal 148kcal 12%
Vitamin B1 0.021mg 0.15mg 11%
Vitamin A 261µg 171µg 10%
Zinc 3.5mg 2.73mg 7%
Polyunsaturated fat 1.654g 0.552g 7%
Folate 6µg 29µg 6%
Vitamin B5 0.429mg 0.68mg 5%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 23IU 3%
Vitamin E 0.27mg 2%
Vitamin B6 0.083mg 0.11mg 2%
Vitamin K 2.6µg 2%
Phosphorus 346mg 338mg 1%
Carbs 1.55g 5.13g 1%
Magnesium 14mg 18mg 1%
Protein 25.6g 25.55g 0%
Net carbs 1.55g 5.13g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0.286mg 0%
Threonine 0.935mg 1.099mg 0%
Isoleucine 1.384mg 1.112mg 0%
Leucine 2.664mg 1.798mg 0%
Lysine 2.328mg 1.909mg 0%
Methionine 0.706mg 0.576mg 0%
Phenylalanine 1.497mg 0.915mg 0%
Valine 1.926mg 1.116mg 0%
Histidine 0.959mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Clam
Clam
2
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 FatsFats +1496.9%
Contains more CarbsCarbs +231%
Contains more WaterWater +67.8%
~equal in Protein ~25.55g
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Clam
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 more Mono. FatMonounsaturated fat +4950.6%
Contains more Poly. FatPolyunsaturated fat +199.6%
Contains less Sat. FatSaturated fat -99%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.