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Almonds vs. Clam — In-Depth Nutrition Comparison

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Significant differences between Almonds and Clam

  • Almonds have more Magnesium, Vitamin B2, Manganese, Fiber, and Copper, however, Clam is richer in Vitamin B12, Selenium, and Vitamin C.
  • Clam covers your daily Vitamin B12 needs 4120% more than Almonds.
  • Almonds contain less Sodium.

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

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Clam
1
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 +1400%
Contains more CalciumCalcium +192.4%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +32%
Contains more CopperCopper +49.9%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +42.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +1461%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Clam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 74% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B2Vitamin B2 +167.1%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more FolateFolate +51.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28400%
Contains more Vitamin B5Vitamin B5 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.354mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Clam
3
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 +2460.5%
Contains more CarbsCarbs +320.1%
Contains more ProteinProtein +20.8%
Contains more WaterWater +1343.1%
Contains more OtherOther +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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 +18243.6%
Contains more Poly. FatPolyunsaturated fat +2133.5%
Contains less Sat. FatSaturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Clam Opinion
Calories 579kcal 148kcal Almonds
Protein 21.15g 25.55g Clam
Fats 49.93g 1.95g Almonds
Vitamin C 0mg 22.1mg Clam
Net carbs 9.05g 5.13g Almonds
Carbs 21.55g 5.13g Almonds
Cholesterol 0mg 67mg Almonds
Magnesium 270mg 18mg Almonds
Calcium 269mg 92mg Almonds
Potassium 733mg 628mg Almonds
Iron 3.71mg 2.81mg Almonds
Sugar 4.35g Clam
Fiber 12.5g 0g Almonds
Copper 1.031mg 0.688mg Almonds
Zinc 3.12mg 2.73mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 338mg Almonds
Sodium 1mg 1202mg Almonds
Vitamin A 2IU 570IU Clam
Vitamin A 0µg 171µg Clam
Vitamin E 25.63mg Almonds
Manganese 2.179mg 1mg Almonds
Selenium 4.1µg 64µg Clam
Vitamin B1 0.205mg 0.15mg Almonds
Vitamin B2 1.138mg 0.426mg Almonds
Vitamin B3 3.618mg 3.354mg Almonds
Vitamin B5 0.471mg 0.68mg Clam
Vitamin B6 0.137mg 0.11mg Almonds
Vitamin B12 0µg 98.89µg Clam
Folate 44µg 29µg Almonds
Trans Fat 0.015g Clam
Choline 52.1mg Almonds
Saturated Fat 3.802g 0.188g Clam
Monounsaturated Fat 31.551g 0.172g Almonds
Polyunsaturated fat 12.329g 0.552g Almonds
Tryptophan 0.211mg 0.286mg Clam
Threonine 0.601mg 1.099mg Clam
Isoleucine 0.751mg 1.112mg Clam
Leucine 1.473mg 1.798mg Clam
Lysine 0.568mg 1.909mg Clam
Methionine 0.157mg 0.576mg Clam
Phenylalanine 1.132mg 0.915mg Almonds
Valine 0.855mg 1.116mg Clam
Histidine 0.539mg 0.49mg Almonds
Fructose 0.11g Almonds
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - ALA 0.003g Almonds
Omega-3 - DPA 0g 0.104g Clam
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
981%
Clam
Minerals Daily Need Coverage Score
142%
Almonds
129%
Clam

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 is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 1201mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.