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  6. Monterey Jack vs. Clam

Monterey Jack vs. Clam — In-Depth Nutrition Comparison

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The main differences between monterey Jack and clam

  • Monterey Jack is richer in calcium, yet clam is richer in vitamin B12, selenium, copper, manganese, iron, vitamin C, and vitamin B3.
  • Daily need coverage for vitamin B12 for clam is 4086% higher.
  • Monterey Jack contains 101 times more saturated fat than clam. Monterey Jack contains 19.066g of saturated fat, while clam contains 0.188g.

Food types used in this article are Cheese, monterey and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Monterey Jack vs Clam infographic
Infographic link

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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Clam
Clam
5
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 +50%
Contains more CalciumCalcium +710.9%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -50.1%
Contains more PotassiumPotassium +675.3%
Contains more IronIron +290.3%
Contains more CopperCopper +2050%
Contains more ManganeseManganese +8990.9%
Contains more SeleniumSelenium +341.4%
~equal in Zinc ~2.73mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Clam
Clam
7
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 +15.8%
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 +900%
Contains more Vitamin B3Vitamin B3 +3506.5%
Contains more Vitamin B5Vitamin B5 +223.8%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin B12Vitamin B12 +11814.5%
Contains more FolateFolate +61.1%
~equal in Vitamin B2 ~0.426mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 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 FatsFats +1452.8%
Contains more CarbsCarbs +654.4%
Contains more WaterWater +55.2%
~equal in Protein ~25.55g
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 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 +4987.8%
Contains more Poly. FatPolyunsaturated fat +62.9%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monterey Jack Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Clam DV% diff.
Vitamin B12 0.83µg 98.89µg 4086%
Selenium 14.5µg 64µg 90%
Saturated fat 19.066g 0.188g 86%
Copper 0.032mg 0.688mg 73%
Calcium 746mg 92mg 65%
Fats 30.28g 1.95g 44%
Manganese 0.011mg 1mg 43%
Sodium 600mg 1202mg 26%
Iron 0.72mg 2.81mg 26%
Vitamin C 0mg 22.1mg 25%
Monounsaturated fat 8.751g 0.172g 21%
Vitamin B3 0.093mg 3.354mg 20%
Potassium 81mg 628mg 16%
Phosphorus 444mg 338mg 15%
Vitamin B1 0.015mg 0.15mg 11%
Calories 373kcal 148kcal 11%
Vitamin B5 0.21mg 0.68mg 9%
Cholesterol 89mg 67mg 7%
Folate 18µg 29µg 3%
Choline 15.4mg 3%
Vitamin B2 0.39mg 0.426mg 3%
Vitamin D 0.6µg 3%
Vitamin A 198µg 171µg 3%
Vitamin D 22IU 3%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Magnesium 27mg 18mg 2%
Polyunsaturated fat 0.899g 0.552g 2%
Vitamin B6 0.079mg 0.11mg 2%
Zinc 3mg 2.73mg 2%
Protein 24.48g 25.55g 2%
Carbs 0.68g 5.13g 1%
Net carbs 0.68g 5.13g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.286mg 0%
Threonine 0.871mg 1.099mg 0%
Isoleucine 1.519mg 1.112mg 0%
Leucine 2.344mg 1.798mg 0%
Lysine 2.037mg 1.909mg 0%
Methionine 0.641mg 0.576mg 0%
Phenylalanine 1.289mg 0.915mg 0%
Valine 1.635mg 1.116mg 0%
Histidine 0.859mg 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?

ok
ok
is better in case of low diet
Monterey Jack Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
26%
Monterey Jack
983%
Clam
Minerals Daily Need Coverage Score
72%
Monterey Jack
129%
Clam

Comparison summary

Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 18.878g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
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.
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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.