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  6. Winter melon vs. Clam

Winter melon vs. Clam — In-Depth Nutrition Comparison

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Important differences between winter melon and clam

  • Winter melon has less vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Winter melon is lower in sodium.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Clam
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 -90.8%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +384.2%
Contains more PotassiumPotassium +10366.7%
Contains more IronIron +602.5%
Contains more CopperCopper +2891.3%
Contains more ZincZinc +347.5%
Contains more PhosphorusPhosphorus +1678.9%
Contains more ManganeseManganese +1624.1%
Contains more SeleniumSelenium +31900%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Clam
Clam
9
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 +70%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +738.5%
Contains more Vitamin B5Vitamin B5 +411.3%
Contains more Vitamin B6Vitamin B6 +214.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +480%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.2µg 64µg 116%
Copper 0.023mg 0.688mg 74%
Protein 0.4g 25.55g 50%
Sodium 111mg 1202mg 47%
Phosphorus 19mg 338mg 46%
Manganese 0.058mg 1mg 41%
Iron 0.4mg 2.81mg 30%
Vitamin B2 0.11mg 0.426mg 24%
Cholesterol 0mg 67mg 22%
Zinc 0.61mg 2.73mg 19%
Vitamin A 0µg 171µg 19%
Vitamin B3 0.4mg 3.354mg 18%
Potassium 6mg 628mg 18%
Fiber 2.9g 0g 12%
Vitamin B5 0.133mg 0.68mg 11%
Vitamin C 13mg 22.1mg 10%
Vitamin B1 0.04mg 0.15mg 9%
Calories 13kcal 148kcal 7%
Calcium 19mg 92mg 7%
Vitamin B6 0.035mg 0.11mg 6%
Folate 5µg 29µg 6%
Fats 0.2g 1.95g 3%
Polyunsaturated fat 0.087g 0.552g 3%
Magnesium 10mg 18mg 2%
Carbs 3g 5.13g 1%
Saturated fat 0.016g 0.188g 1%
Net carbs 0.1g 5.13g N/A
Monounsaturated fat 0.037g 0.172g 0%
Tryptophan 0.002mg 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 0.009mg 1.909mg 0%
Methionine 0.003mg 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Clam
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 +51%
Contains more ProteinProtein +6287.5%
Contains more FatsFats +875%
Contains more CarbsCarbs +71%
Contains more OtherOther +1143.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Clam
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 -91.5%
Contains more Mono. FatMonounsaturated fat +364.9%
Contains more Poly. FatPolyunsaturated fat +534.5%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.