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Almond vs. Clam — In-Depth Nutrition Comparison

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Significant differences between Almond and Clam

  • Almond has 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 Almond.
  • Almond contains less Sodium.

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

Infographic

Almond 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.
Almond
9
:
1
Clam
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%
Contains more Selenium +1461%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
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%
Contains more Selenium +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.
Almond
8
:
4
Clam
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +167.1%
Contains more Vitamin B6 +24.5%
Contains more Folate +51.7%
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 3.354
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%
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%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +167.1%
Contains more Vitamin B6 +24.5%
Contains more Folate +51.7%
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 3.354

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
2
:
3
Clam
Contains more Fats +2460.5%
Contains more Carbs +320.1%
Contains more Protein +20.8%
Contains more Water +1343.1%
Contains more Other +26%
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
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 Fats +2460.5%
Contains more Carbs +320.1%
Contains more Protein +20.8%
Contains more Water +1343.1%
Contains more Other +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Clam
Contains more Monounsaturated Fat +18243.6%
Contains more Polyunsaturated fat +2133.5%
Contains less Saturated Fat -95.1%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +18243.6%
Contains more Polyunsaturated fat +2133.5%
Contains less Saturated 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.
Almond Clam
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 Almond Clam Opinion
Net carbs 9.05g 5.13g Almond
Protein 21.15g 25.55g Clam
Fats 49.93g 1.95g Almond
Carbs 21.55g 5.13g Almond
Calories 579kcal 148kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Clam
Fiber 12.5g 0g Almond
Calcium 269mg 92mg Almond
Iron 3.71mg 2.81mg Almond
Magnesium 270mg 18mg Almond
Phosphorus 481mg 338mg Almond
Potassium 733mg 628mg Almond
Sodium 1mg 1202mg Almond
Zinc 3.12mg 2.73mg Almond
Copper 1.031mg 0.688mg Almond
Manganese 2.179mg 1mg Almond
Selenium 4.1µg 64µg Clam
Vitamin A 2IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 25.63mg Almond
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.205mg 0.15mg Almond
Vitamin B2 1.138mg 0.426mg Almond
Vitamin B3 3.618mg 3.354mg Almond
Vitamin B5 0.471mg 0.68mg Clam
Vitamin B6 0.137mg 0.11mg Almond
Folate 44µg 29µg Almond
Vitamin B12 0µg 98.89µg Clam
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 Almond
Valine 0.855mg 1.116mg Clam
Histidine 0.539mg 0.49mg Almond
Cholesterol 0mg 67mg Almond
Trans Fat 0.015g Clam
Saturated Fat 3.802g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 31.551g 0.172g Almond
Polyunsaturated fat 12.329g 0.552g 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
Almond Clam
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
82%
Almond
1063%
Clam
Minerals Daily Need Coverage Score
142%
Almond
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 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. Almond - 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.