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Ham vs. Clam — In-Depth Nutrition Comparison

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Summary of differences between Ham and Clam

  • Ham has more Vitamin B1, and Vitamin B6, however, Clam is higher in Vitamin B12, Selenium, Copper, Manganese, Vitamin C, Phosphorus, Vitamin A, and Vitamin B2.
  • Clam covers your daily need of Vitamin B12 4093% more than Ham.
  • Ham has 5 times more Vitamin B1 than Clam. While Ham has 0.754mg of Vitamin B1, Clam has only 0.15mg.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Ham 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.
Ham
Ham
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Clam
8
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 +28.6%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +89.9%
Contains more CopperCopper +770.9%
Contains more PhosphorusPhosphorus +72.4%
Contains more ManganeseManganese +1751.9%
Contains more SeleniumSelenium +228.2%
~equal in Zinc ~2.73mg
~equal in Sodium ~1202mg

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.
Ham
Ham
6
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% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Clam
6
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 B1Vitamin B1 +402.7%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B6Vitamin B6 +263.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +110.9%
Contains more Vitamin B5Vitamin B5 +68.7%
Contains more Vitamin B12Vitamin B12 +15113.8%
Contains more FolateFolate +866.7%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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 +183.6%
Contains more OtherOther +17.2%
Contains more ProteinProtein +22.1%
Contains more CarbsCarbs +242%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 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 more Mono. FatMonounsaturated Fat +1423.3%
Contains less Sat. FatSaturated Fat -89.6%
~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.
Ham Clam
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Clam Opinion
Calories 145kcal 148kcal Clam
Protein 20.93g 25.55g Clam
Fats 5.53g 1.95g Ham
Vitamin C 0mg 22.1mg Clam
Net carbs 1.5g 5.13g Clam
Carbs 1.5g 5.13g Clam
Cholesterol 53mg 67mg Ham
Vitamin D 32IU Ham
Magnesium 14mg 18mg Clam
Calcium 8mg 92mg Clam
Potassium 287mg 628mg Clam
Iron 1.48mg 2.81mg Clam
Copper 0.079mg 0.688mg Clam
Zinc 2.88mg 2.73mg Ham
Phosphorus 196mg 338mg Clam
Sodium 1203mg 1202mg Clam
Vitamin A 0IU 570IU Clam
Vitamin A 0µg 171µg Clam
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.054mg 1mg Clam
Selenium 19.5µg 64µg Clam
Vitamin B1 0.754mg 0.15mg Ham
Vitamin B2 0.202mg 0.426mg Clam
Vitamin B3 4.023mg 3.354mg Ham
Vitamin B5 0.403mg 0.68mg Clam
Vitamin B6 0.4mg 0.11mg Ham
Vitamin B12 0.65µg 98.89µg Clam
Folate 3µg 29µg Clam
Choline 85.1mg Ham
Saturated Fat 1.81g 0.188g Clam
Monounsaturated Fat 2.62g 0.172g Ham
Polyunsaturated fat 0.54g 0.552g Clam
Tryptophan 0.251mg 0.286mg Clam
Threonine 0.931mg 1.099mg Clam
Isoleucine 0.918mg 1.112mg Clam
Leucine 1.661mg 1.798mg Clam
Lysine 1.775mg 1.909mg Clam
Methionine 0.553mg 0.576mg Clam
Phenylalanine 0.904mg 0.915mg Clam
Valine 0.908mg 1.116mg Clam
Histidine 0.75mg 0.49mg Ham
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
Ham 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
45%
Ham
981%
Clam
Minerals Daily Need Coverage Score
55%
Ham
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.622g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.5)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.