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Arrowroot vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between arrowroot and clam?

  • Arrowroot is richer in folate, while clam is higher in vitamin B12, selenium, copper, manganese, phosphorus, vitamin B2, and vitamin C.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Clam has 12 times less folate than arrowroot. Arrowroot has 338µg of folate, while clam has 29µg.
  • Arrowroot is lower in sodium.
  • Arrowroot has a higher glycemic index (58) than clam (27).

We used Arrowroot, raw and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Clam
8
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 +38.9%
Contains less SodiumSodium -97.8%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +26.6%
Contains more CopperCopper +468.6%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +244.9%
Contains more ManganeseManganese +474.7%
Contains more SeleniumSelenium +9042.9%

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.
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Clam
6
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 Vitamin B6Vitamin B6 +141.8%
Contains more FolateFolate +1065.5%
Contains more Vitamin CVitamin C +1063.2%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +622%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +132.9%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 CarbsCarbs +161%
Contains more WaterWater +26.9%
Contains more ProteinProtein +502.6%
Contains more FatsFats +875%
Contains more OtherOther +162.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
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 -79.3%
Contains more Mono. FatMonounsaturated fat +4200%
Contains more Poly. FatPolyunsaturated fat +500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.7µg 64µg 115%
Folate 338µg 29µg 77%
Copper 0.121mg 0.688mg 63%
Sodium 26mg 1202mg 51%
Protein 4.24g 25.55g 43%
Manganese 0.174mg 1mg 36%
Phosphorus 98mg 338mg 34%
Vitamin B2 0.059mg 0.426mg 28%
Vitamin C 1.9mg 22.1mg 22%
Cholesterol 0mg 67mg 22%
Vitamin A 1µg 171µg 19%
Zinc 0.63mg 2.73mg 19%
Vitamin B6 0.266mg 0.11mg 12%
Vitamin B3 1.693mg 3.354mg 10%
Calcium 6mg 92mg 9%
Vitamin B5 0.292mg 0.68mg 8%
Iron 2.22mg 2.81mg 7%
Fiber 1.3g 0g 5%
Potassium 454mg 628mg 5%
Calories 65kcal 148kcal 4%
Carbs 13.39g 5.13g 3%
Fats 0.2g 1.95g 3%
Polyunsaturated fat 0.092g 0.552g 3%
Magnesium 25mg 18mg 2%
Vitamin B1 0.143mg 0.15mg 1%
Saturated fat 0.039g 0.188g 1%
Net carbs 12.09g 5.13g N/A
Monounsaturated fat 0.004g 0.172g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot 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
32%
Arrowroot
983%
Clam
Minerals Daily Need Coverage Score
27%
Arrowroot
129%
Clam

Comparison summary

Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is lower in Cholesterol?
Arrowroot
Arrowroot is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 1176mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.149g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.