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  6. Arborio rice vs. Clam

Arborio rice vs. Clam — In-Depth Nutrition Comparison

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Important differences between arborio rice and clam

  • Arborio rice has less vitamin B12, selenium, copper, phosphorus, vitamin B2, manganese, vitamin C, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Arborio rice has a higher glycemic index than clam.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Clam
Clam
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +9100%
Contains more PotassiumPotassium +2315.4%
Contains more IronIron +92.5%
Contains more CopperCopper +855.6%
Contains more ZincZinc +582.5%
Contains more PhosphorusPhosphorus +924.2%
Contains more ManganeseManganese +180.1%
Contains more SeleniumSelenium +753.3%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Clam
Clam
7
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% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more FolateFolate +103.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2562.5%
Contains more Vitamin B3Vitamin B3 +124.6%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 7.5µg 64µg 103%
Copper 0.072mg 0.688mg 68%
Sodium 0mg 1202mg 52%
Protein 2.36g 25.55g 46%
Phosphorus 33mg 338mg 44%
Vitamin B2 0.016mg 0.426mg 32%
Manganese 0.357mg 1mg 28%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Zinc 0.4mg 2.73mg 21%
Vitamin A 0µg 171µg 19%
Potassium 26mg 628mg 18%
Iron 1.46mg 2.81mg 17%
Vitamin B3 1.493mg 3.354mg 12%
Calcium 1mg 92mg 9%
Folate 59µg 29µg 8%
Carbs 28.73g 5.13g 8%
Vitamin B5 0.397mg 0.68mg 6%
Vitamin B6 0.059mg 0.11mg 4%
Polyunsaturated fat 0.05g 0.552g 3%
Fats 0.19g 1.95g 3%
Magnesium 8mg 18mg 2%
Saturated fat 0.051g 0.188g 1%
Calories 130kcal 148kcal 1%
Vitamin B1 0.164mg 0.15mg 1%
Net carbs 28.73g 5.13g N/A
Monounsaturated fat 0.058g 0.172g 0%
Tryptophan 0.027mg 0.286mg 0%
Threonine 0.084mg 1.099mg 0%
Isoleucine 0.102mg 1.112mg 0%
Leucine 0.195mg 1.798mg 0%
Lysine 0.085mg 1.909mg 0%
Methionine 0.056mg 0.576mg 0%
Phenylalanine 0.126mg 0.915mg 0%
Valine 0.144mg 1.116mg 0%
Histidine 0.056mg 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Clam
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 CarbsCarbs +460%
Contains more ProteinProtein +982.6%
Contains more FatsFats +926.3%
Contains more OtherOther +1863.2%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Clam
Clam
2
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 less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +196.6%
Contains more Poly. FatPolyunsaturated fat +1004%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.