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  6. Breadfruit vs. Clam

Breadfruit vs. Clam — In-Depth Nutrition Comparison

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How are breadfruit and clam different?

  • Breadfruit contains less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, iron, and zinc than clam.
  • Clam covers your daily need for vitamin B12, 4120% more than breadfruit.
  • Breadfruit contains less sodium.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of clam is 27.

Breadfruit, raw and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Breadfruit 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% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Clam
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 -99.8%
Contains more CalciumCalcium +441.2%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +420.4%
Contains more CopperCopper +719%
Contains more ZincZinc +2175%
Contains more PhosphorusPhosphorus +1026.7%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +10566.7%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
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 Vitamin CVitamin C +31.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +272.7%
Contains more Vitamin B5Vitamin B5 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +107.1%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.11mg

All nutrients comparison - raw data values

Nutrient Breadfruit Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.6µg 64µg 115%
Copper 0.084mg 0.688mg 67%
Sodium 2mg 1202mg 52%
Protein 1.07g 25.55g 49%
Phosphorus 30mg 338mg 44%
Manganese 0.06mg 1mg 41%
Vitamin B2 0.03mg 0.426mg 30%
Iron 0.54mg 2.81mg 28%
Zinc 0.12mg 2.73mg 24%
Cholesterol 0mg 67mg 22%
Fiber 4.9g 0g 20%
Vitamin A 0µg 171µg 19%
Vitamin B3 0.9mg 3.354mg 15%
Calcium 17mg 92mg 8%
Vitamin C 29mg 22.1mg 8%
Carbs 27.12g 5.13g 7%
Vitamin B5 0.457mg 0.68mg 4%
Folate 14µg 29µg 4%
Potassium 490mg 628mg 4%
Polyunsaturated fat 0.066g 0.552g 3%
Vitamin B1 0.11mg 0.15mg 3%
Fats 0.23g 1.95g 3%
Choline 9.8mg 2%
Calories 103kcal 148kcal 2%
Magnesium 25mg 18mg 2%
Vitamin B6 0.1mg 0.11mg 1%
Vitamin E 0.1mg 1%
Saturated fat 0.048g 0.188g 1%
Net carbs 22.22g 5.13g N/A
Sugar 11g N/A
Vitamin K 0.5µg 0%
Monounsaturated fat 0.034g 0.172g 0%
Tryptophan 0.286mg 0%
Threonine 0.052mg 1.099mg 0%
Isoleucine 0.064mg 1.112mg 0%
Leucine 0.065mg 1.798mg 0%
Lysine 0.037mg 1.909mg 0%
Methionine 0.01mg 0.576mg 0%
Phenylalanine 0.026mg 0.915mg 0%
Valine 0.047mg 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 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 +428.7%
Contains more ProteinProtein +2287.9%
Contains more FatsFats +747.8%
Contains more OtherOther +301.1%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 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 -74.5%
Contains more Mono. FatMonounsaturated fat +405.9%
Contains more Poly. FatPolyunsaturated fat +736.4%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.