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Brunost vs. Clam — In-Depth Nutrition Comparison

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Significant differences between brunost and clam

  • Brunost has more vitamin B2, vitamin B5, and calcium; however, clam is richer in vitamin B12, selenium, copper, manganese, and iron.
  • Clam covers your daily vitamin B12 needs 4020% more than brunost.
  • Clam has 102 times less saturated fat than brunost. Brunost has 19.16g of saturated fat, while clam has 0.188g.

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

Infographic

Brunost vs Clam infographic
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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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Clam
5
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 +288.9%
Contains more CalciumCalcium +334.8%
Contains more PotassiumPotassium +124.4%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -50.1%
Contains more IronIron +440.4%
Contains more CopperCopper +760%
Contains more ZincZinc +139.5%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +341.4%

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Clam
4
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 AVitamin A +95.3%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +224.4%
Contains more Vitamin B5Vitamin B5 +392.8%
Contains more Vitamin B6Vitamin B6 +146.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B12Vitamin B12 +3986.4%
Contains more FolateFolate +480%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Brunost Clam DV% diff.
Vitamin B12 2.42µg 98.89µg 4020%
Selenium 14.5µg 64µg 90%
Saturated fat 19.16g 0.188g 86%
Vitamin B2 1.382mg 0.426mg 74%
Copper 0.08mg 0.688mg 68%
Vitamin B5 3.351mg 0.68mg 53%
Manganese 0.04mg 1mg 42%
Fats 29.51g 1.95g 42%
Protein 9.65g 25.55g 32%
Calcium 400mg 92mg 31%
Iron 0.52mg 2.81mg 29%
Sodium 600mg 1202mg 26%
Vitamin C 0mg 22.1mg 25%
Potassium 1409mg 628mg 23%
Monounsaturated fat 7.879g 0.172g 19%
Vitamin A 334µg 171µg 18%
Calories 466kcal 148kcal 16%
Vitamin B3 0.813mg 3.354mg 16%
Phosphorus 444mg 338mg 15%
Vitamin B1 0.315mg 0.15mg 14%
Zinc 1.14mg 2.73mg 14%
Carbs 42.65g 5.13g 13%
Magnesium 70mg 18mg 12%
Vitamin B6 0.271mg 0.11mg 12%
Cholesterol 94mg 67mg 9%
Folate 5µg 29µg 6%
Polyunsaturated fat 0.938g 0.552g 3%
Net carbs 42.65g 5.13g N/A
Tryptophan 0.135mg 0.286mg 0%
Threonine 0.393mg 1.099mg 0%
Isoleucine 0.519mg 1.112mg 0%
Leucine 0.992mg 1.798mg 0%
Lysine 0.814mg 1.909mg 0%
Methionine 0.318mg 0.576mg 0%
Phenylalanine 0.54mg 0.915mg 0%
Valine 0.765mg 1.116mg 0%
Histidine 0.293mg 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Clam
2
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 FatsFats +1413.3%
Contains more CarbsCarbs +731.4%
Contains more OtherOther +27.3%
Contains more ProteinProtein +164.8%
Contains more WaterWater +373.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Clam
1
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 more Mono. FatMonounsaturated fat +4480.8%
Contains more Poly. FatPolyunsaturated fat +69.9%
Contains less Sat. FatSaturated fat -99%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.