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  6. Mayonnaise vs. Clam

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 for 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
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Clam
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Clam
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% 57% 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 +968.8%
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
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
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 DV% diff.
Vitamin B12 0.12µg 98.89µg 4115%
Polyunsaturated fat 44.69g 0.552g 294%
Vitamin K 163µg 136%
Fats 74.85g 1.95g 112%
Selenium 2.3µg 64µg 112%
Copper 0.019mg 0.688mg 74%
Saturated fat 11.703g 0.188g 52%
Protein 0.96g 25.55g 49%
Phosphorus 21mg 338mg 45%
Manganese 0.007mg 1mg 43%
Monounsaturated fat 16.843g 0.172g 42%
Iron 0.21mg 2.81mg 33%
Vitamin B2 0.019mg 0.426mg 31%
Calories 680kcal 148kcal 27%
Sodium 635mg 1202mg 25%
Vitamin C 0mg 22.1mg 25%
Zinc 0.15mg 2.73mg 23%
Vitamin E 3.28mg 22%
Vitamin B3 0mg 3.354mg 21%
Potassium 20mg 628mg 18%
Vitamin A 16µg 171µg 17%
Vitamin B1 0.01mg 0.15mg 12%
Vitamin B5 0.172mg 0.68mg 10%
Vitamin B6 0.008mg 0.11mg 8%
Cholesterol 42mg 67mg 8%
Calcium 8mg 92mg 8%
Folate 5µg 29µg 6%
Choline 34.2mg 6%
Magnesium 1mg 18mg 4%
Carbs 0.57g 5.13g 2%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Net carbs 0.57g 5.13g N/A
Sugar 0.57g N/A
Trans fat 0.187g N/A
Tryptophan 0.017mg 0.286mg 0%
Threonine 0.055mg 1.099mg 0%
Isoleucine 0.065mg 1.112mg 0%
Leucine 0.095mg 1.798mg 0%
Lysine 0.072mg 1.909mg 0%
Methionine 0.035mg 0.576mg 0%
Phenylalanine 0.057mg 0.915mg 0%
Valine 0.074mg 1.116mg 0%
Histidine 0.026mg 0.49mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0.005g 0.146g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0g 0.104g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

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
983%
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.