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Pork vs. Clam — In-Depth Nutrition Comparison

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Differences between Pork and Clam

  • Pork has more Vitamin B1, and Vitamin B6, while Clam has more Vitamin B12, Copper, Manganese, Selenium, Iron, and Vitamin C.
  • Clam's daily need coverage for Vitamin B12 is 4091% higher.
  • Clam contains 28 times less Saturated Fat than Pork. Pork contains 5.23g of Saturated Fat, while Clam contains 0.188g.

The food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Pork 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.
Pork
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Clam
8
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 +55.6%
Contains less SodiumSodium -94.8%
Contains more CalciumCalcium +384.2%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +223%
Contains more CopperCopper +842.5%
Contains more ZincZinc +14.2%
Contains more PhosphorusPhosphorus +37.4%
Contains more ManganeseManganese +11011.1%
Contains more SeleniumSelenium +41.3%

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.
Pork
6
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Clam
5
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +484.7%
Contains more Vitamin B3Vitamin B3 +50.2%
Contains more Vitamin B6Vitamin B6 +321.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3583.3%
Contains more Vitamin AVitamin A +8042.9%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B12Vitamin B12 +14027.1%
Contains more FolateFolate +480%
~equal in Vitamin B5 ~0.68mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Clam
3
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 +613.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +319.1%
~equal in Protein ~25.55g
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
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 +3498.8%
Contains more Poly. FatPolyunsaturated fat +117.4%
Contains less Sat. FatSaturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Clam Opinion
Calories 242kcal 148kcal Pork
Protein 27.32g 25.55g Pork
Fats 13.92g 1.95g Pork
Vitamin C 0.6mg 22.1mg Clam
Net carbs 0g 5.13g Clam
Carbs 0g 5.13g Clam
Cholesterol 80mg 67mg Clam
Vitamin D 53IU Pork
Magnesium 28mg 18mg Pork
Calcium 19mg 92mg Clam
Potassium 423mg 628mg Clam
Iron 0.87mg 2.81mg Clam
Copper 0.073mg 0.688mg Clam
Zinc 2.39mg 2.73mg Clam
Phosphorus 246mg 338mg Clam
Sodium 62mg 1202mg Pork
Vitamin A 7IU 570IU Clam
Vitamin A 2µg 171µg Clam
Vitamin E 0.29mg Pork
Vitamin D 1.3µg Pork
Manganese 0.009mg 1mg Clam
Selenium 45.3µg 64µg Clam
Vitamin B1 0.877mg 0.15mg Pork
Vitamin B2 0.321mg 0.426mg Clam
Vitamin B3 5.037mg 3.354mg Pork
Vitamin B5 0.698mg 0.68mg Pork
Vitamin B6 0.464mg 0.11mg Pork
Vitamin B12 0.7µg 98.89µg Clam
Folate 5µg 29µg Clam
Choline 93.9mg Pork
Saturated Fat 5.23g 0.188g Clam
Monounsaturated Fat 6.19g 0.172g Pork
Polyunsaturated fat 1.2g 0.552g Pork
Tryptophan 0.338mg 0.286mg Pork
Threonine 1.234mg 1.099mg Pork
Isoleucine 1.26mg 1.112mg Pork
Leucine 2.177mg 1.798mg Pork
Lysine 2.446mg 1.909mg Pork
Methionine 0.712mg 0.576mg Pork
Phenylalanine 1.086mg 0.915mg Pork
Valine 1.473mg 1.116mg Pork
Histidine 1.067mg 0.49mg Pork
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - DPA 0g 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
56%
Pork
981%
Clam
Minerals Daily Need Coverage Score
55%
Pork
129%
Clam

Comparison summary

Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 1140mg)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 5.042g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.8)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.