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Turkey meat vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Turkey meat and Clam

  • Turkey meat is higher in Vitamin B6, and Vitamin B3, yet Clam is higher in Vitamin B12, Copper, Selenium, Manganese, Vitamin C, Iron, and Vitamin A RAE.
  • Clam covers your daily Vitamin B12 needs 4078% more than Turkey meat.
  • Turkey meat contains 6 times more Vitamin B6 than Clam. While Turkey meat contains 0.616mg of Vitamin B6, Clam contains only 0.11mg.
  • The amount of Sodium in Turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat and skin, cooked, roasted and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Turkey meat 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.
Contains more Magnesium +66.7%
Contains less Sodium -91.4%
Contains more Calcium +557.1%
Contains more Iron +157.8%
Contains more Phosphorus +51.6%
Contains more Potassium +162.8%
Contains more Zinc +10.1%
Contains more Copper +639.8%
Contains more Manganese +7042.9%
Contains more Selenium +114.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +66.7%
Contains less Sodium -91.4%
Contains more Calcium +557.1%
Contains more Iron +157.8%
Contains more Phosphorus +51.6%
Contains more Potassium +162.8%
Contains more Zinc +10.1%
Contains more Copper +639.8%
Contains more Manganese +7042.9%
Contains more Selenium +114.8%

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.
:
6
Clam
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +39.4%
Contains more Vitamin B6 +460%
Contains more Vitamin A +1361.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +51.6%
Contains more Folate +222.2%
Contains more Vitamin B12 +9595.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +39.4%
Contains more Vitamin B6 +460%
Contains more Vitamin A +1361.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +51.6%
Contains more Folate +222.2%
Contains more Vitamin B12 +9595.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.7%
Contains more Fats +279%
Contains more Carbs +8450%
Contains more Other +677.1%
Equal in Water - 63.64
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 Protein +11.7%
Contains more Fats +279%
Contains more Carbs +8450%
Contains more Other +677.1%
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1439%
Contains more Polyunsaturated fat +283.9%
Contains less Saturated Fat -91.3%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1439%
Contains more Polyunsaturated fat +283.9%
Contains less Saturated Fat -91.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Clam
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol 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 Turkey meat Clam Opinion
Net carbs 0.06g 5.13g Clam
Protein 28.55g 25.55g Turkey meat
Fats 7.39g 1.95g Turkey meat
Carbs 0.06g 5.13g Clam
Calories 189kcal 148kcal Turkey meat
Calcium 14mg 92mg Clam
Iron 1.09mg 2.81mg Clam
Magnesium 30mg 18mg Turkey meat
Phosphorus 223mg 338mg Clam
Potassium 239mg 628mg Clam
Sodium 103mg 1202mg Turkey meat
Zinc 2.48mg 2.73mg Clam
Copper 0.093mg 0.688mg Clam
Manganese 0.014mg 1mg Clam
Selenium 29.8µg 64µg Clam
Vitamin A 39IU 570IU Clam
Vitamin A RAE 12µg 171µg Clam
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.045mg 0.15mg Clam
Vitamin B2 0.281mg 0.426mg Clam
Vitamin B3 9.573mg 3.354mg Turkey meat
Vitamin B5 0.948mg 0.68mg Turkey meat
Vitamin B6 0.616mg 0.11mg Turkey meat
Folate 9µg 29µg Clam
Vitamin B12 1.02µg 98.89µg Clam
Tryptophan 0.291mg 0.286mg Turkey meat
Threonine 1.004mg 1.099mg Clam
Isoleucine 0.796mg 1.112mg Clam
Leucine 1.925mg 1.798mg Turkey meat
Lysine 2.282mg 1.909mg Turkey meat
Methionine 0.724mg 0.576mg Turkey meat
Phenylalanine 0.903mg 0.915mg Clam
Valine 0.902mg 1.116mg Clam
Histidine 0.749mg 0.49mg Turkey meat
Cholesterol 109mg 67mg Clam
Trans Fat 0.101g Clam
Saturated Fat 2.155g 0.188g Clam
Omega-3 - DHA 0.005g 0.146g Clam
Omega-3 - EPA 0.008g 0.138g Clam
Omega-3 - DPA 0.008g 0.104g Clam
Monounsaturated Fat 2.647g 0.172g Turkey meat
Polyunsaturated fat 2.119g 0.552g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat 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
50%
Turkey meat
1063%
Clam
Minerals Daily Need Coverage Score
46%
Turkey meat
129%
Clam

Comparison summary

Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 1099mg)
Which food is lower in glycemic index?
Turkey meat
Turkey meat 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 Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.967g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.