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  6. Miso vs. Clam

Miso vs. Clam — In-Depth Nutrition Comparison

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Differences between miso and clam

  • Miso has more fiber, while clam has more vitamin B12, selenium, copper, phosphorus, vitamin C, vitamin B3, and vitamin B2.
  • Clam's daily need coverage for vitamin B12 is 4117% higher.
  • The amount of sodium in clam is lower.
  • Clam has a lower glycemic index. The glycemic index of clam is 27, while the glycemic index of miso is 61.

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

Infographic

Miso 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.
Miso
Miso
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Clam
Clam
8
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 +166.7%
Contains more CalciumCalcium +61.4%
Contains more PotassiumPotassium +199%
Contains more IronIron +12.9%
Contains more CopperCopper +63.8%
Contains more PhosphorusPhosphorus +112.6%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +16.4%
Contains more SeleniumSelenium +814.3%
~equal in Zinc ~2.73mg

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.
Miso
Miso
3
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% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +80.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4175%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B3Vitamin B3 +270.2%
Contains more Vitamin B5Vitamin B5 +101.8%
Contains more Vitamin B12Vitamin B12 +123512.5%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Miso Clam DV% diff.
Vitamin B12 0.08µg 98.89µg 4117%
Sodium 3728mg 1202mg 110%
Selenium 7µg 64µg 104%
Copper 0.42mg 0.688mg 30%
Protein 12.79g 25.55g 26%
Phosphorus 159mg 338mg 26%
Vitamin C 0mg 22.1mg 25%
Vitamin K 29.3µg 24%
Cholesterol 0mg 67mg 22%
Fiber 5.4g 0g 22%
Vitamin A 4µg 171µg 19%
Polyunsaturated fat 2.884g 0.552g 16%
Vitamin B2 0.233mg 0.426mg 15%
Vitamin B3 0.906mg 3.354mg 15%
Choline 72.2mg 13%
Potassium 210mg 628mg 12%
Fructose 6g 8%
Carbs 25.37g 5.13g 7%
Magnesium 48mg 18mg 7%
Vitamin B5 0.337mg 0.68mg 7%
Vitamin B6 0.199mg 0.11mg 7%
Fats 6.01g 1.95g 6%
Manganese 0.859mg 1mg 6%
Calcium 57mg 92mg 4%
Iron 2.49mg 2.81mg 4%
Vitamin B1 0.098mg 0.15mg 4%
Saturated fat 1.025g 0.188g 4%
Calories 198kcal 148kcal 3%
Folate 19µg 29µg 3%
Zinc 2.56mg 2.73mg 2%
Monounsaturated fat 1.118g 0.172g 2%
Protein per 100 calories 6.5g 17g N/A
Calories per 10 g protein 155kcal 58kcal N/A
Weight per 100 calories 51g 68g N/A
Unsaturated / Saturated Fat ratio 3.9 3.9 N/A
Net carbs 19.97g 5.13g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.155mg 0.286mg 0%
Threonine 0.479mg 1.099mg 0%
Isoleucine 0.508mg 1.112mg 0%
Leucine 0.82mg 1.798mg 0%
Lysine 0.478mg 1.909mg 0%
Methionine 0.129mg 0.576mg 0%
Phenylalanine 0.486mg 0.915mg 0%
Valine 0.547mg 1.116mg 0%
Histidine 0.243mg 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Clam
Clam
2
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 +208.2%
Contains more CarbsCarbs +394.5%
Contains more OtherOther +243.4%
Contains more ProteinProtein +99.8%
Contains more WaterWater +47.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 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 +550%
Contains more Poly. FatPolyunsaturated fat +422.5%
Contains less Sat. FatSaturated fat -81.7%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.