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  6. Minestrone vs. Clam

Minestrone vs. Clam — In-Depth Nutrition Comparison

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How are minestrone and clam different?

  • Clam has more vitamin B12, copper, phosphorus, manganese, vitamin B2, iron, vitamin C, and zinc than minestrone.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Clam has a lower glycemic index (27) than minestrone (47).

Soup, minestrone, canned, prepared with equal volume water and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Clam
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 -78.9%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +383.1%
Contains more IronIron +639.5%
Contains more CopperCopper +1249%
Contains more ZincZinc +780.6%
Contains more PhosphorusPhosphorus +1369.6%
Contains more ManganeseManganese +557.9%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Clam
Clam
9
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 CVitamin C +4320%
Contains more Vitamin AVitamin A +249%
Contains more Vitamin B1Vitamin B1 +581.8%
Contains more Vitamin B2Vitamin B2 +2266.7%
Contains more Vitamin B3Vitamin B3 +757.8%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B6Vitamin B6 +168.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +93.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Minestrone Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 64µg 116%
Copper 0.051mg 0.688mg 71%
Protein 1.77g 25.55g 48%
Phosphorus 23mg 338mg 45%
Sodium 254mg 1202mg 41%
Manganese 0.152mg 1mg 37%
Vitamin B2 0.018mg 0.426mg 31%
Iron 0.38mg 2.81mg 30%
Vitamin C 0.5mg 22.1mg 24%
Cholesterol 1mg 67mg 22%
Zinc 0.31mg 2.73mg 22%
Vitamin B3 0.391mg 3.354mg 19%
Potassium 130mg 628mg 15%
Vitamin A 49µg 171µg 14%
Vitamin B1 0.022mg 0.15mg 11%
Vitamin B5 0.14mg 0.68mg 11%
Calcium 14mg 92mg 8%
Calories 34kcal 148kcal 6%
Vitamin B6 0.041mg 0.11mg 5%
Magnesium 3mg 18mg 4%
Folate 15µg 29µg 4%
Fiber 0.4g 0g 2%
Fats 1.04g 1.95g 1%
Polyunsaturated fat 0.46g 0.552g 1%
Carbs 4.66g 5.13g 0%
Net carbs 4.26g 5.13g N/A
Saturated fat 0.23g 0.188g 0%
Monounsaturated fat 0.29g 0.172g 0%
Tryptophan 0.013mg 0.286mg 0%
Threonine 0.043mg 1.099mg 0%
Isoleucine 0.054mg 1.112mg 0%
Leucine 0.098mg 1.798mg 0%
Lysine 0.076mg 1.909mg 0%
Methionine 0.018mg 0.576mg 0%
Phenylalanine 0.064mg 0.915mg 0%
Valine 0.074mg 1.116mg 0%
Histidine 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Clam
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 +43.5%
Contains more ProteinProtein +1343.5%
Contains more FatsFats +87.5%
Contains more CarbsCarbs +10.1%
Contains more OtherOther +210.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Clam
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 +68.6%
Contains less Sat. FatSaturated fat -18.3%
Contains more Poly. FatPolyunsaturated fat +20%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.