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  6. Broccoli vs. Clam

Broccoli vs. Clam — In-Depth Nutrition Comparison

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How are Broccoli and Clam different?

  • Broccoli is higher in Vitamin C, however, Clam is richer in Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.
  • Broccoli contains 4 times more Vitamin C than Clam. While Broccoli contains 89.2mg of Vitamin C, Clam contains only 22.1mg.
  • Broccoli has less Sodium.

Broccoli, raw and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Broccoli 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.
Broccoli
Broccoli
2
:
8
Clam
Clam
Contains more Magnesium +16.7%
Contains less Sodium -97.3%
Contains more Calcium +95.7%
Contains more Iron +284.9%
Contains more Phosphorus +412.1%
Contains more Potassium +98.7%
Contains more Zinc +565.9%
Contains more Copper +1304.1%
Contains more Manganese +376.2%
Contains more Selenium +2460%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +16.7%
Contains less Sodium -97.3%
Contains more Calcium +95.7%
Contains more Iron +284.9%
Contains more Phosphorus +412.1%
Contains more Potassium +98.7%
Contains more Zinc +565.9%
Contains more Copper +1304.1%
Contains more Manganese +376.2%
Contains more Selenium +2460%

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.
Broccoli
Broccoli
7
:
5
Clam
Clam
Contains more Vitamin C +303.6%
Contains more Vitamin B6 +59.1%
Contains more Folate +117.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B2 +264.1%
Contains more Vitamin B3 +424.9%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 570
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Clam
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 C +303.6%
Contains more Vitamin B6 +59.1%
Contains more Folate +117.2%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B2 +264.1%
Contains more Vitamin B3 +424.9%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 570

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Clam
Clam
Contains more Carbs +29.4%
Contains more Water +40.3%
Contains more Protein +806%
Contains more Fats +427%
Contains more Other +328.7%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Clam
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 Carbs +29.4%
Contains more Water +40.3%
Contains more Protein +806%
Contains more Fats +427%
Contains more Other +328.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Clam
Clam
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +1352.6%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -79.3%
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +1352.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Clam Opinion
Net carbs 4.04g 5.13g Clam
Protein 2.82g 25.55g Clam
Fats 0.37g 1.95g Clam
Carbs 6.64g 5.13g Broccoli
Calories 34kcal 148kcal Clam
Fructose 0.68g Broccoli
Sugar 1.7g Clam
Fiber 2.6g 0g Broccoli
Calcium 47mg 92mg Clam
Iron 0.73mg 2.81mg Clam
Magnesium 21mg 18mg Broccoli
Phosphorus 66mg 338mg Clam
Potassium 316mg 628mg Clam
Sodium 33mg 1202mg Broccoli
Zinc 0.41mg 2.73mg Clam
Copper 0.049mg 0.688mg Clam
Manganese 0.21mg 1mg Clam
Selenium 2.5µg 64µg Clam
Vitamin A 623IU 570IU Broccoli
Vitamin A RAE 31µg 171µg Clam
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 22.1mg Broccoli
Vitamin B1 0.071mg 0.15mg Clam
Vitamin B2 0.117mg 0.426mg Clam
Vitamin B3 0.639mg 3.354mg Clam
Vitamin B5 0.573mg 0.68mg Clam
Vitamin B6 0.175mg 0.11mg Broccoli
Folate 63µg 29µg Broccoli
Vitamin B12 0µg 98.89µg Clam
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.286mg Clam
Threonine 0.088mg 1.099mg Clam
Isoleucine 0.079mg 1.112mg Clam
Leucine 0.129mg 1.798mg Clam
Lysine 0.135mg 1.909mg Clam
Methionine 0.038mg 0.576mg Clam
Phenylalanine 0.117mg 0.915mg Clam
Valine 0.125mg 1.116mg Clam
Histidine 0.059mg 0.49mg Clam
Cholesterol 0mg 67mg Broccoli
Saturated Fat 0.039g 0.188g Broccoli
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 0.011g 0.172g Clam
Polyunsaturated fat 0.038g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
1063%
Clam
Minerals Daily Need Coverage Score
19%
Broccoli
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 1169mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.149g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.