Watercress vs. Clam — In-Depth Nutrition Comparison
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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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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% |
