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 for 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.
- The glycemic index of clam is higher.
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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +402.7% |
| Contains more Vitamin B3Vitamin B3 | +19.9% |
| Contains more Vitamin B6Vitamin B6 | +263.6% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 98.89µg | 4093% |
| Selenium | 19.5µg | 64µg | 81% |
| Copper | 0.079mg | 0.688mg | 68% |
| Vitamin B1 | 0.754mg | 0.15mg | 50% |
| Manganese | 0.054mg | 1mg | 41% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B6 | 0.4mg | 0.11mg | 22% |
| Phosphorus | 196mg | 338mg | 20% |
| Vitamin A | 0µg | 171µg | 19% |
| Iron | 1.48mg | 2.81mg | 17% |
| Vitamin B2 | 0.202mg | 0.426mg | 17% |
| Choline | 85.1mg | 15% | |
| Potassium | 287mg | 628mg | 10% |
| Protein | 20.93g | 25.55g | 9% |
| Calcium | 8mg | 92mg | 8% |
| Folate | 3µg | 29µg | 7% |
| Saturated fat | 1.81g | 0.188g | 7% |
| Fats | 5.53g | 1.95g | 6% |
| Vitamin B5 | 0.403mg | 0.68mg | 6% |
| Monounsaturated fat | 2.62g | 0.172g | 6% |
| Cholesterol | 53mg | 67mg | 5% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Vitamin B3 | 4.023mg | 3.354mg | 4% |
| Vitamin E | 0.25mg | 2% | |
| Carbs | 1.5g | 5.13g | 1% |
| Magnesium | 14mg | 18mg | 1% |
| Zinc | 2.88mg | 2.73mg | 1% |
| Calories | 145kcal | 148kcal | 0% |
| Protein per 100 calories | 14g | 17g | N/A |
| Calories per 10 g protein | 69kcal | 58kcal | N/A |
| Weight per 100 calories | 69g | 68g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 3.9 | N/A |
| Net carbs | 1.5g | 5.13g | N/A |
| Sodium | 1203mg | 1202mg | 0% |
| Polyunsaturated fat | 0.54g | 0.552g | 0% |
| Tryptophan | 0.251mg | 0.286mg | 0% |
| Threonine | 0.931mg | 1.099mg | 0% |
| Isoleucine | 0.918mg | 1.112mg | 0% |
| Leucine | 1.661mg | 1.798mg | 0% |
| Lysine | 1.775mg | 1.909mg | 0% |
| Methionine | 0.553mg | 0.576mg | 0% |
| Phenylalanine | 0.904mg | 0.915mg | 0% |
| Valine | 0.908mg | 1.116mg | 0% |
| Histidine | 0.75mg | 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
| Contains more FatsFats | +183.6% |
| Contains more ProteinProtein | +22.1% |
| Contains more CarbsCarbs | +242% |
~equal in
Water
~63.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1423.3% |
| Contains less Sat. FatSaturated fat | -89.6% |
~equal in
Polyunsaturated fat
~0.552g
