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Mayonnaise vs. Clam — In-Depth Nutrition Comparison

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The main differences between Mayonnaise and Clam

  • Clam is richer than Mayonnaise in Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Iron, Vitamin B2, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Clam is 4115% higher.
  • Mayonnaise contains 62 times more Saturated Fat than Clam. Mayonnaise contains 11.703g of Saturated Fat, while Clam contains 0.188g.

Food types used in this article are Salad dressing, mayonnaise, regular and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Clam
9
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 less SodiumSodium -47.2%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +3040%
Contains more IronIron +1238.1%
Contains more CopperCopper +3521.1%
Contains more ZincZinc +1720%
Contains more PhosphorusPhosphorus +1509.5%
Contains more ManganeseManganese +14185.7%
Contains more SeleniumSelenium +2682.6%

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% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Clam
9
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +776.9%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +2142.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +295.3%
Contains more Vitamin B6Vitamin B6 +1275%
Contains more Vitamin B12Vitamin B12 +82308.3%
Contains more FolateFolate +480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +3738.5%
Contains more ProteinProtein +2561.5%
Contains more CarbsCarbs +800%
Contains more WaterWater +193.9%
Contains more OtherOther +89.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +9692.4%
Contains more Poly. FatPolyunsaturated fat +7996%
Contains less Sat. FatSaturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Mayonnaise Clam Opinion
Calories 680kcal 148kcal Mayonnaise
Protein 0.96g 25.55g Clam
Fats 74.85g 1.95g Mayonnaise
Vitamin C 0mg 22.1mg Clam
Net carbs 0.57g 5.13g Clam
Carbs 0.57g 5.13g Clam
Cholesterol 42mg 67mg Mayonnaise
Vitamin D 7IU Mayonnaise
Magnesium 1mg 18mg Clam
Calcium 8mg 92mg Clam
Potassium 20mg 628mg Clam
Iron 0.21mg 2.81mg Clam
Sugar 0.57g Clam
Copper 0.019mg 0.688mg Clam
Zinc 0.15mg 2.73mg Clam
Phosphorus 21mg 338mg Clam
Sodium 635mg 1202mg Mayonnaise
Vitamin A 65IU 570IU Clam
Vitamin A 16µg 171µg Clam
Vitamin E 3.28mg Mayonnaise
Vitamin D 0.2µg Mayonnaise
Manganese 0.007mg 1mg Clam
Selenium 2.3µg 64µg Clam
Vitamin B1 0.01mg 0.15mg Clam
Vitamin B2 0.019mg 0.426mg Clam
Vitamin B3 0mg 3.354mg Clam
Vitamin B5 0.172mg 0.68mg Clam
Vitamin B6 0.008mg 0.11mg Clam
Vitamin B12 0.12µg 98.89µg Clam
Vitamin K 163µg Mayonnaise
Folate 5µg 29µg Clam
Trans Fat 0.187g Clam
Choline 34.2mg Mayonnaise
Saturated Fat 11.703g 0.188g Clam
Monounsaturated Fat 16.843g 0.172g Mayonnaise
Polyunsaturated fat 44.69g 0.552g Mayonnaise
Tryptophan 0.017mg 0.286mg Clam
Threonine 0.055mg 1.099mg Clam
Isoleucine 0.065mg 1.112mg Clam
Leucine 0.095mg 1.798mg Clam
Lysine 0.072mg 1.909mg Clam
Methionine 0.035mg 0.576mg Clam
Phenylalanine 0.057mg 0.915mg Clam
Valine 0.074mg 1.116mg Clam
Histidine 0.026mg 0.49mg Clam
Fructose 0.05g Mayonnaise
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DHA 0.005g 0.146g Clam
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - DPA 0g 0.104g Clam
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise 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
41%
Mayonnaise
981%
Clam
Minerals Daily Need Coverage Score
13%
Mayonnaise
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 567mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 11.515g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 27)
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.