Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Mushrooms
  4. True morels
  5. Compare
  6. True morels vs. Clam

True morels vs. Clam — In-Depth Nutrition Comparison

Compare

How are true morels and clam different?

  • True morels are higher in iron and fiber; however, clam is richer in selenium, phosphorus, manganese, vitamin B2, vitamin A, copper, and vitamin B3.
  • Daily need coverage for iron for true morels is 117% higher.
  • True morels have less sodium.

Mushrooms, morel, raw and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Clam
Clam
7
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 IronIron +333.5%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +114%
Contains more PotassiumPotassium +52.8%
Contains more CopperCopper +10.1%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +74.2%
Contains more ManganeseManganese +70.4%
Contains more SeleniumSelenium +2809.1%
~equal in Magnesium ~18mg

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% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
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 DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +23.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B2Vitamin B2 +107.8%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more FolateFolate +222.2%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Clam DV% diff.
Vitamin B12 98.89µg 4120%
Iron 12.18mg 2.81mg 117%
Selenium 2.2µg 64µg 112%
Sodium 21mg 1202mg 51%
Protein 3.12g 25.55g 45%
Vitamin D 5.1µg 26%
Vitamin D 206IU 26%
Vitamin C 22.1mg 25%
Cholesterol 67mg 22%
Phosphorus 194mg 338mg 21%
Vitamin A 0µg 171µg 19%
Manganese 0.587mg 1mg 18%
Vitamin B2 0.205mg 0.426mg 17%
Fiber 2.8g 0g 11%
Copper 0.625mg 0.688mg 7%
Vitamin B3 2.252mg 3.354mg 7%
Vitamin B1 0.069mg 0.15mg 7%
Calories 31kcal 148kcal 6%
Zinc 2.03mg 2.73mg 6%
Potassium 411mg 628mg 6%
Calcium 43mg 92mg 5%
Vitamin B5 0.44mg 0.68mg 5%
Folate 9µg 29µg 5%
Vitamin B6 0.136mg 0.11mg 2%
Fats 0.57g 1.95g 2%
Saturated fat 0.065g 0.188g 1%
Polyunsaturated fat 0.433g 0.552g 1%
Carbs 5.1g 5.13g 0%
Net carbs 2.3g 5.13g N/A
Magnesium 19mg 18mg 0%
Sugar 0.6g N/A
Monounsaturated fat 0.052g 0.172g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 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
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 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 +40.8%
Contains more ProteinProtein +718.9%
Contains more FatsFats +242.1%
Contains more OtherOther +133.1%
~equal in Carbs ~5.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 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 less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +27.5%

People also compare

True morels
True morels vs Shiitake
Shiitake
True morels
True morels vs Edible mushroom
Edible mushroom
True morels
True morels vs Cream of mushroom soup
Cream of mushroom soup
Clam
Clam vs Mussels
Mussels
Clam
Clam vs Oyster breaded and fried
Oyster breaded and fried
Clam
Clam vs Roe
Roe

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.