Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Watercress vs. Clam — In-Depth Nutrition Comparison

Compare

Significant differences between watercress and clam

  • Watercress has more vitamin A; however, clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, iron, zinc, and vitamin B2.
  • Clam covers your daily vitamin B12 needs 4120% more than watercress.
  • Clam has 6 times less vitamin A than watercress. Watercress has 3191IU of vitamin A, while clam has 570IU.
  • Watercress contains less sodium.

Specific food types used in this comparison are Watercress, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Clam
7
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 more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +30.4%
Contains less SodiumSodium -96.6%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +1305%
Contains more CopperCopper +793.5%
Contains more ZincZinc +2381.8%
Contains more PhosphorusPhosphorus +463.3%
Contains more ManganeseManganese +309.8%
Contains more SeleniumSelenium +7011.1%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Clam
6
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 CVitamin C +94.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +1577%
Contains more Vitamin B5Vitamin B5 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
~equal in Vitamin A ~171µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 WaterWater +49.5%
Contains more ProteinProtein +1010.9%
Contains more FatsFats +1850%
Contains more CarbsCarbs +297.7%
Contains more OtherOther +210.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Clam
2
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 less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +1477.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Vitamin K 250µg 208%
Selenium 0.9µg 64µg 115%
Copper 0.077mg 0.688mg 68%
Sodium 41mg 1202mg 50%
Protein 2.3g 25.55g 47%
Phosphorus 60mg 338mg 40%
Manganese 0.244mg 1mg 33%
Iron 0.2mg 2.81mg 33%
Zinc 0.11mg 2.73mg 24%
Vitamin B2 0.12mg 0.426mg 24%
Vitamin C 43mg 22.1mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B3 0.2mg 3.354mg 20%
Potassium 330mg 628mg 9%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 0.68mg 7%
Calories 11kcal 148kcal 7%
Folate 9µg 29µg 5%
Vitamin B1 0.09mg 0.15mg 5%
Polyunsaturated fat 0.035g 0.552g 3%
Calcium 120mg 92mg 3%
Fats 0.1g 1.95g 3%
Choline 9mg 2%
Fiber 0.5g 0g 2%
Vitamin A 160µg 171µg 1%
Magnesium 21mg 18mg 1%
Carbs 1.29g 5.13g 1%
Vitamin B6 0.129mg 0.11mg 1%
Saturated fat 0.027g 0.188g 1%
Net carbs 0.79g 5.13g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.008g 0.172g 0%
Tryptophan 0.03mg 0.286mg 0%
Threonine 0.133mg 1.099mg 0%
Isoleucine 0.093mg 1.112mg 0%
Leucine 0.166mg 1.798mg 0%
Lysine 0.134mg 1.909mg 0%
Methionine 0.02mg 0.576mg 0%
Phenylalanine 0.114mg 0.915mg 0%
Valine 0.137mg 1.116mg 0%
Histidine 0.04mg 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
Watercress Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
74%
Watercress
983%
Clam
Minerals Daily Need Coverage Score
18%
Watercress
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1161mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.161g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.