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Cheese vs. Clam — In-Depth Nutrition Comparison

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How are cheese and clam different?

  • Cheese has more calcium; however, clam is richer in vitamin B12, copper, selenium, manganese, iron, vitamin C, and vitamin B3.
  • Clam covers your daily need for vitamin B12, 4075% more than cheese.
  • Cheese has 100 times more saturated fat than clam. Cheese has 18.867g of saturated fat, while clam has 0.188g.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of cheese is 0.

Cheese, cheddar and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Cheese vs Clam infographic
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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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Clam
Clam
5
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 +50%
Contains more CalciumCalcium +671.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -45.7%
Contains more PotassiumPotassium +726.3%
Contains more IronIron +1907.1%
Contains more CopperCopper +2193.3%
Contains more ManganeseManganese +3603.7%
Contains more SeleniumSelenium +124.6%

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Clam
Clam
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +93%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +417.2%
Contains more Vitamin B3Vitamin B3 +5584.7%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +8890%
~equal in Vitamin B2 ~0.426mg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Cheese Clam DV% diff.
Vitamin B12 1.1µg 98.89µg 4075%
Saturated fat 18.867g 0.188g 85%
Copper 0.03mg 0.688mg 73%
Selenium 28.5µg 64µg 65%
Calcium 710mg 92mg 62%
Fats 33.31g 1.95g 48%
Manganese 0.027mg 1mg 42%
Iron 0.14mg 2.81mg 33%
Vitamin C 0mg 22.1mg 25%
Sodium 653mg 1202mg 24%
Monounsaturated fat 9.246g 0.172g 23%
Vitamin B3 0.059mg 3.354mg 21%
Vitamin A 330µg 171µg 18%
Phosphorus 455mg 338mg 17%
Potassium 76mg 628mg 16%
Calories 404kcal 148kcal 13%
Cholesterol 99mg 67mg 11%
Vitamin B1 0.029mg 0.15mg 10%
Zinc 3.64mg 2.73mg 8%
Polyunsaturated fat 1.421g 0.552g 6%
Protein 22.87g 25.55g 5%
Vitamin E 0.71mg 5%
Vitamin B5 0.41mg 0.68mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Vitamin B6 0.066mg 0.11mg 3%
Choline 16.5mg 3%
Magnesium 27mg 18mg 2%
Vitamin K 2.4µg 2%
Carbs 3.09g 5.13g 1%
Folate 27µg 29µg 1%
Protein per 100 calories 5.7g 17g N/A
Calories per 10 g protein 177kcal 58kcal N/A
Weight per 100 calories 25g 68g N/A
Unsaturated / Saturated Fat ratio 0.57 3.9 N/A
Net carbs 3.09g 5.13g N/A
Sugar 0.48g N/A
Vitamin B2 0.428mg 0.426mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.286mg 0%
Threonine 1.044mg 1.099mg 0%
Isoleucine 1.206mg 1.112mg 0%
Leucine 1.939mg 1.798mg 0%
Lysine 1.025mg 1.909mg 0%
Methionine 0.547mg 0.576mg 0%
Phenylalanine 1.074mg 0.915mg 0%
Valine 1.404mg 1.116mg 0%
Histidine 0.547mg 0.49mg 0%
Omega-3 - EPA 0.01g 0.138g N/A
Omega-3 - DHA 0.001g 0.146g N/A
Omega-3 - DPA 0.017g 0.104g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
1
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 FatsFats +1608.2%
Contains more ProteinProtein +11.7%
Contains more CarbsCarbs +66%
Contains more WaterWater +71.9%
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Clam
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 +5275.6%
Contains more Poly. FatPolyunsaturated fat +157.4%
Contains less Sat. FatSaturated fat -99%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.