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  6. Mustard Greens Raw vs. Clam

Mustard Greens Raw vs. Clam — In-Depth Nutrition Comparison

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How are mustard Greens Raw and clam different?

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, clam is richer in vitamin B12, selenium, copper, phosphorus, vitamin B2, and zinc.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Mustard Greens Raw contain 5 times more vitamin A than clam. While mustard Greens Raw contain 3024IU of vitamin A, clam contains only 570IU.
  • Mustard Greens Raw have less sodium.

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

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -98.3%
Contains more PotassiumPotassium +63.5%
Contains more IronIron +71.3%
Contains more CopperCopper +317%
Contains more ZincZinc +992%
Contains more PhosphorusPhosphorus +482.8%
Contains more SeleniumSelenium +7011.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 CVitamin C +216.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +13.2%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +319.3%
Contains more Vitamin B5Vitamin B5 +223.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Vitamin K 257.5µg 215%
Selenium 0.9µg 64µg 115%
Copper 0.165mg 0.688mg 58%
Vitamin C 70mg 22.1mg 53%
Sodium 20mg 1202mg 51%
Protein 2.86g 25.55g 45%
Manganese 1mg 43%
Phosphorus 58mg 338mg 40%
Vitamin B2 0.11mg 0.426mg 24%
Zinc 0.25mg 2.73mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B3 0.8mg 3.354mg 16%
Iron 1.64mg 2.81mg 15%
Vitamin E 2.01mg 13%
Fiber 3.2g 0g 13%
Vitamin B5 0.21mg 0.68mg 9%
Potassium 384mg 628mg 7%
Vitamin B1 0.08mg 0.15mg 6%
Calories 27kcal 148kcal 6%
Vitamin B6 0.18mg 0.11mg 5%
Folate 12µg 29µg 4%
Polyunsaturated fat 0.038g 0.552g 3%
Magnesium 32mg 18mg 3%
Fats 0.42g 1.95g 2%
Vitamin A 151µg 171µg 2%
Calcium 115mg 92mg 2%
Saturated fat 0.01g 0.188g 1%
Net carbs 1.47g 5.13g N/A
Carbs 4.67g 5.13g 0%
Sugar 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.092g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +42.5%
Contains more ProteinProtein +793.4%
Contains more FatsFats +364.3%
Contains more OtherOther +176.3%
~equal in Carbs ~5.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -94.7%
Contains more Mono. FatMonounsaturated fat +87%
Contains more Poly. FatPolyunsaturated fat +1352.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.