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  6. Clam vs. Parmesan

Clam vs. Parmesan — In-Depth Nutrition Comparison

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Differences between clam and parmesan

  • Clam has more vitamin B12, copper, selenium, manganese, iron, and vitamin C, while parmesan has more calcium and phosphorus.
  • Clam's daily need coverage for vitamin B12 is 4062% higher.
  • The amount of sodium in clam is lower.

The food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Cheese, parmesan, grated.

Infographic

Clam vs Parmesan 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.
Clam
Clam
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more PotassiumPotassium +248.9%
Contains more IronIron +473.5%
Contains more CopperCopper +1620%
Contains less SodiumSodium -33.4%
Contains more ManganeseManganese +1308.5%
Contains more SeleniumSelenium +86%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +827.2%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +85.5%

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.
Clam
Clam
8
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%
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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +476.9%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +4092.5%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +6963.6%
Contains more FolateFolate +383.3%
Contains more Vitamin AVitamin A +53.2%

All nutrients comparison - raw data values

Nutrient Clam Parmesan DV% diff.
Vitamin B12 98.89µg 1.4µg 4062%
Calcium 92mg 853mg 76%
Copper 0.688mg 0.04mg 72%
Saturated fat 0.188g 15.371g 69%
Selenium 64µg 34.4µg 54%
Phosphorus 338mg 627mg 41%
Fats 1.95g 27.84g 40%
Manganese 1mg 0.071mg 40%
Iron 2.81mg 0.49mg 29%
Sodium 1202mg 1804mg 26%
Vitamin C 22.1mg 0mg 25%
Vitamin B3 3.354mg 0.08mg 20%
Monounsaturated fat 0.172g 7.13g 17%
Calories 148kcal 420kcal 14%
Potassium 628mg 180mg 13%
Zinc 2.73mg 4.2mg 13%
Vitamin A 171µg 262µg 10%
Vitamin B1 0.15mg 0.026mg 10%
Protein 25.55g 28.42g 6%
Cholesterol 67mg 86mg 6%
Folate 29µg 6µg 6%
Polyunsaturated fat 0.552g 1.386g 6%
Vitamin B2 0.426mg 0.358mg 5%
Vitamin B5 0.68mg 0.45mg 5%
Magnesium 18mg 34mg 4%
Vitamin E 0.53mg 4%
Carbs 5.13g 13.91g 3%
Vitamin D* 21 IU 3%
Vitamin D 0.5µg 3%
Choline 14.1mg 3%
Vitamin B6 0.11mg 0.081mg 2%
Vitamin K 1.7µg 1%
Protein per 100 calories 17g 6.8g N/A
Calories per 10 g protein 58kcal 148kcal N/A
Weight per 100 calories 68g 24g N/A
Unsaturated / Saturated Fat ratio 3.9 0.55 N/A
Net carbs 5.13g 13.91g N/A
Sugar 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.286mg 0.383mg 0%
Threonine 1.099mg 1.075mg 0%
Isoleucine 1.112mg 1.455mg 0%
Leucine 1.798mg 2.747mg 0%
Lysine 1.909mg 2.201mg 0%
Methionine 0.576mg 0.751mg 0%
Phenylalanine 0.915mg 1.538mg 0%
Valine 1.116mg 1.865mg 0%
Histidine 0.49mg 0.806mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.104g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
1
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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +181%
Contains more ProteinProtein +11.2%
Contains more FatsFats +1327.7%
Contains more CarbsCarbs +171.2%
Contains more OtherOther +92.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +4045.3%
Contains more Poly. FatPolyunsaturated fat +151.1%

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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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.