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Sesame vs. Clam — In-Depth Nutrition Comparison

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Important differences between Sesame and Clam

  • Sesame has more Copper, Iron, Calcium, Magnesium, Manganese, Vitamin B1, and Vitamin B6, however, Clam has more Vitamin B12, and Selenium.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Sesame has 20 times more Magnesium than Clam. Sesame has 351mg of Magnesium, while Clam has 18mg.
  • Sesame is lower in Sodium.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Sesame 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.
Sesame
8
:
2
Clam
Contains more Calcium +959.8%
Contains more Iron +417.8%
Contains more Magnesium +1850%
Contains more Phosphorus +86.1%
Contains less Sodium -99.1%
Contains more Zinc +183.9%
Contains more Copper +493.3%
Contains more Manganese +146%
Contains more Potassium +34.2%
Contains more Selenium +86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +959.8%
Contains more Iron +417.8%
Contains more Magnesium +1850%
Contains more Phosphorus +86.1%
Contains less Sodium -99.1%
Contains more Zinc +183.9%
Contains more Copper +493.3%
Contains more Manganese +146%
Contains more Potassium +34.2%
Contains more Selenium +86%

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.
Sesame
8
:
5
Clam
Contains more Vitamin B1 +427.3%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B6 +618.2%
Contains more Folate +234.5%
Contains more Vitamin A +6233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +72.5%
Contains more Vitamin B5 +1260%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Contains more Vitamin B1 +427.3%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B6 +618.2%
Contains more Folate +234.5%
Contains more Vitamin A +6233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +72.5%
Contains more Vitamin B5 +1260%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
2
Clam
Contains more Fats +2447.2%
Contains more Carbs +357.1%
Contains more Other +19.6%
Contains more Protein +44.1%
Contains more Water +1256.9%
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
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 Fats +2447.2%
Contains more Carbs +357.1%
Contains more Other +19.6%
Contains more Protein +44.1%
Contains more Water +1256.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Clam
Contains more Monounsaturated Fat +10806.4%
Contains more Polyunsaturated fat +3844.4%
Contains less Saturated Fat -97.3%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +10806.4%
Contains more Polyunsaturated fat +3844.4%
Contains less Saturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Clam Opinion
Net carbs 11.65g 5.13g Sesame
Protein 17.73g 25.55g Clam
Fats 49.67g 1.95g Sesame
Carbs 23.45g 5.13g Sesame
Calories 573kcal 148kcal Sesame
Sugar 0.3g Clam
Fiber 11.8g 0g Sesame
Calcium 975mg 92mg Sesame
Iron 14.55mg 2.81mg Sesame
Magnesium 351mg 18mg Sesame
Phosphorus 629mg 338mg Sesame
Potassium 468mg 628mg Clam
Sodium 11mg 1202mg Sesame
Zinc 7.75mg 2.73mg Sesame
Copper 4.082mg 0.688mg Sesame
Manganese 2.46mg 1mg Sesame
Selenium 34.4µg 64µg Clam
Vitamin A 9IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.25mg Sesame
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.791mg 0.15mg Sesame
Vitamin B2 0.247mg 0.426mg Clam
Vitamin B3 4.515mg 3.354mg Sesame
Vitamin B5 0.05mg 0.68mg Clam
Vitamin B6 0.79mg 0.11mg Sesame
Folate 97µg 29µg Sesame
Vitamin B12 0µg 98.89µg Clam
Choline 25.6mg Sesame
Tryptophan 0.388mg 0.286mg Sesame
Threonine 0.736mg 1.099mg Clam
Isoleucine 0.763mg 1.112mg Clam
Leucine 1.358mg 1.798mg Clam
Lysine 0.569mg 1.909mg Clam
Methionine 0.586mg 0.576mg Sesame
Phenylalanine 0.94mg 0.915mg Sesame
Valine 0.99mg 1.116mg Clam
Histidine 0.522mg 0.49mg Sesame
Cholesterol 0mg 67mg Sesame
Saturated Fat 6.957g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 18.759g 0.172g Sesame
Polyunsaturated fat 21.773g 0.552g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
47%
Sesame
981%
Clam
Minerals Daily Need Coverage Score
348%
Sesame
129%
Clam

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1191mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 6.769g)
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 - $4)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.