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True morels vs. Clam — In-Depth Nutrition Comparison

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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
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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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
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
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

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
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels 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
19%
True morels
983%
Clam
Minerals Daily Need Coverage Score
96%
True morels
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 1181mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 0.123g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.6)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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.