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Clam vs. Almond — In-Depth Nutrition Comparison

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Significant differences between Clam and Almond

  • Clam has more Vitamin B12, Selenium, and Vitamin C, however, Almond is richer in Magnesium, Vitamin B2, Manganese, Fiber, and Copper.
  • Clam covers your daily Vitamin B12 needs 4120% more than Almond.
  • Almond contains less Cholesterol.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Nuts, almonds.

Infographic

Clam vs Almond 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.
Clam
1
:
9
Almond
Contains more Selenium +1461%
Contains more Calcium +192.4%
Contains more Iron +32%
Contains more Magnesium +1400%
Contains more Phosphorus +42.3%
Contains more Potassium +16.7%
Contains less Sodium -99.9%
Contains more Zinc +14.3%
Contains more Copper +49.9%
Contains more Manganese +117.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +1461%
Contains more Calcium +192.4%
Contains more Iron +32%
Contains more Magnesium +1400%
Contains more Phosphorus +42.3%
Contains more Potassium +16.7%
Contains less Sodium -99.9%
Contains more Zinc +14.3%
Contains more Copper +49.9%
Contains more Manganese +117.9%

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
4
:
8
Almond
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +167.1%
Contains more Vitamin B6 +24.5%
Contains more Folate +51.7%
Equal in Vitamin B3 - 3.618
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +167.1%
Contains more Vitamin B6 +24.5%
Contains more Folate +51.7%
Equal in Vitamin B3 - 3.618

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
2
Almond
Contains more Protein +20.8%
Contains more Water +1343.1%
Contains more Other +26%
Contains more Fats +2460.5%
Contains more Carbs +320.1%
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Protein +20.8%
Contains more Water +1343.1%
Contains more Other +26%
Contains more Fats +2460.5%
Contains more Carbs +320.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
2
Almond
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +18243.6%
Contains more Polyunsaturated fat +2133.5%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +18243.6%
Contains more Polyunsaturated fat +2133.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Clam Almond Opinion
Net carbs 5.13g 9.05g Almond
Protein 25.55g 21.15g Clam
Fats 1.95g 49.93g Almond
Carbs 5.13g 21.55g Almond
Calories 148kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Clam
Fiber 0g 12.5g Almond
Calcium 92mg 269mg Almond
Iron 2.81mg 3.71mg Almond
Magnesium 18mg 270mg Almond
Phosphorus 338mg 481mg Almond
Potassium 628mg 733mg Almond
Sodium 1202mg 1mg Almond
Zinc 2.73mg 3.12mg Almond
Copper 0.688mg 1.031mg Almond
Manganese 1mg 2.179mg Almond
Selenium 64µg 4.1µg Clam
Vitamin A 570IU 2IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 25.63mg Almond
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.205mg Almond
Vitamin B2 0.426mg 1.138mg Almond
Vitamin B3 3.354mg 3.618mg Almond
Vitamin B5 0.68mg 0.471mg Clam
Vitamin B6 0.11mg 0.137mg Almond
Folate 29µg 44µg Almond
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.211mg Clam
Threonine 1.099mg 0.601mg Clam
Isoleucine 1.112mg 0.751mg Clam
Leucine 1.798mg 1.473mg Clam
Lysine 1.909mg 0.568mg Clam
Methionine 0.576mg 0.157mg Clam
Phenylalanine 0.915mg 1.132mg Almond
Valine 1.116mg 0.855mg Clam
Histidine 0.49mg 0.539mg Almond
Cholesterol 67mg 0mg Almond
Trans Fat 0.015g Clam
Saturated Fat 0.188g 3.802g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 31.551g Almond
Polyunsaturated fat 0.552g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
82%
Almond
Minerals Daily Need Coverage Score
129%
Clam
142%
Almond

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.614g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.