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Clam vs Squid as food - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 458mg)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.048g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 157mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Squid as food
Lower in Sodium ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Rich in vitamins Equal
Lower in price Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Squid as food
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
440
Clam
63
Squid as food
Mineral Summary Score
69
Clam
103
Squid as food

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
0
:
Contains more Iron +285.8%
Contains more Calcium +95.7%
Contains more Magnesium +233.3%
Contains more Copper +45.1%
Contains more Zinc +26.7%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
Equal in Potassium - 637
Contains more Iron +285.8%
Contains more Calcium +95.7%
Contains more Magnesium +233.3%
Contains more Copper +45.1%
Contains more Zinc +26.7%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
Equal in Potassium - 637

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
4
:
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +1731.3%
Contains more Vitamin A +18.4%
Contains more Vitamin B2 +305.9%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +145.5%
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +1731.3%
Contains more Vitamin A +18.4%
Contains more Vitamin B2 +305.9%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +145.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
153%
Clam
195%
Squid as food
Carbohydrates
5%
Clam
2%
Squid as food
Fats
9%
Clam
6%
Squid as food

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Squid as food Opinion
Calories 148 158 Squid as food
Protein 25.55 32.48 Squid as food
Fats 1.95 1.4 Clam
Vitamin C 22.1 8.5 Clam
Carbs 5.13 1.64 Clam
Cholesterol 67 224 Clam
Vitamin D
Iron 2.81 10.84 Squid as food
Calcium 92 180 Squid as food
Potassium 628 637 Squid as food
Magnesium 18 60 Squid as food
Sugars
Fiber 0 0
Copper 0.688 0.998 Squid as food
Zinc 2.73 3.46 Squid as food
Starch
Phosphorus 338 580 Squid as food
Sodium 1202 744 Squid as food
Vitamin A 570 675 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.15 0.017 Clam
Vitamin B2 0.426 1.729 Squid as food
Vitamin B3 3.354 2.189 Clam
Vitamin B5 0.68 0.9 Squid as food
Vitamin B6 0.11 0.27 Squid as food
Vitamin B12 98.89 5.4 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 0.236 Clam
Monounsaturated Fat 0.172 0.162 Clam
Polyunsaturated fat 0.552 0.268 Clam
Tryptophan 0.286 0.364 Squid as food
Threonine 1.099 1.398 Squid as food
Isoleucine 1.112 1.414 Squid as food
Leucine 1.798 2.287 Squid as food
Lysine 1.909 2.427 Squid as food
Methionine 0.576 0.733 Squid as food
Phenylalanine 0.915 1.164 Squid as food
Valine 1.116 1.419 Squid as food
Histidine 0.49 0.624 Squid as food
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.