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Spread vs. Clam — In-Depth Nutrition Comparison

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Important differences between spread and clam

  • Spread has less vitamin B12, selenium, copper, manganese, phosphorus, iron, vitamin C, vitamin B2, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4074% more.
  • Spread has 32 times more saturated fat than clam. Spread has 5.977g of saturated fat, while clam has 0.188g.
  • Clam has a higher glycemic index than spread.

The food varieties used in the comparison are Sandwich spread, pork, beef and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Spread 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 -15.7%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +470.9%
Contains more IronIron +255.7%
Contains more CopperCopper +429.2%
Contains more ZincZinc +167.6%
Contains more PhosphorusPhosphorus +472.9%
Contains more ManganeseManganese +3746.2%
Contains more SeleniumSelenium +559.8%

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.
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +557.7%
Contains more Vitamin B2Vitamin B2 +217.9%
Contains more Vitamin B3Vitamin B3 +93.9%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B12Vitamin B12 +8729.5%
Contains more FolateFolate +1350%
~equal in Vitamin B6 ~0.11mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +789.2%
Contains more CarbsCarbs +132.7%
Contains more ProteinProtein +233.6%
Contains more OtherOther +34.2%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +4309.3%
Contains more Poly. FatPolyunsaturated fat +364.7%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Clam DV% diff.
Vitamin B12 1.12µg 98.89µg 4074%
Selenium 9.7µg 64µg 99%
Copper 0.13mg 0.688mg 62%
Manganese 0.026mg 1mg 42%
Phosphorus 59mg 338mg 40%
Protein 7.66g 25.55g 36%
Saturated fat 5.977g 0.188g 26%
Iron 0.79mg 2.81mg 25%
Vitamin C 0mg 22.1mg 25%
Fats 17.34g 1.95g 24%
Vitamin B2 0.134mg 0.426mg 22%
Monounsaturated fat 7.584g 0.172g 19%
Vitamin A 26µg 171µg 16%
Zinc 1.02mg 2.73mg 16%
Potassium 110mg 628mg 15%
Polyunsaturated fat 2.565g 0.552g 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Vitamin B3 1.73mg 3.354mg 10%
Cholesterol 38mg 67mg 10%
Calcium 12mg 92mg 8%
Sodium 1013mg 1202mg 8%
Folate 2µg 29µg 7%
Vitamin B5 0.43mg 0.68mg 5%
Calories 235kcal 148kcal 4%
Vitamin D 22IU 3%
Vitamin D 0.6µg 3%
Vitamin B1 0.172mg 0.15mg 2%
Magnesium 8mg 18mg 2%
Carbs 11.94g 5.13g 2%
Vitamin B6 0.12mg 0.11mg 1%
Vitamin K 1.6µg 1%
Fiber 0.2g 0g 1%
Net carbs 11.74g 5.13g N/A
Tryptophan 0.082mg 0.286mg 0%
Threonine 0.334mg 1.099mg 0%
Isoleucine 0.334mg 1.112mg 0%
Leucine 0.6mg 1.798mg 0%
Lysine 0.663mg 1.909mg 0%
Methionine 0.196mg 0.576mg 0%
Phenylalanine 0.301mg 0.915mg 0%
Valine 0.356mg 1.116mg 0%
Histidine 0.279mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
983%
Clam
Minerals Daily Need Coverage Score
33%
Spread
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Spread
Spread contains less Sodium (difference - 189mg)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 27)
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 - 5.789g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.