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  6. Brunost vs. Clam

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
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.
Brunost
Brunost
5
:
5
Clam
Clam
Contains more Calcium +334.8%
Contains more Magnesium +288.9%
Contains more Phosphorus +31.4%
Contains more Potassium +124.4%
Contains less Sodium -50.1%
Contains more Iron +440.4%
Contains more Zinc +139.5%
Contains more Copper +760%
Contains more Manganese +2400%
Contains more Selenium +341.4%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +334.8%
Contains more Magnesium +288.9%
Contains more Phosphorus +31.4%
Contains more Potassium +124.4%
Contains less Sodium -50.1%
Contains more Iron +440.4%
Contains more Zinc +139.5%
Contains more Copper +760%
Contains more Manganese +2400%
Contains more Selenium +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.
Brunost
Brunost
5
:
4
Clam
Clam
Contains more Vitamin A +95.3%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +224.4%
Contains more Vitamin B5 +392.8%
Contains more Vitamin B6 +146.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +312.5%
Contains more Folate +480%
Contains more Vitamin B12 +3986.4%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
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 A +95.3%
Contains more Vitamin B1 +110%
Contains more Vitamin B2 +224.4%
Contains more Vitamin B5 +392.8%
Contains more Vitamin B6 +146.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +312.5%
Contains more Folate +480%
Contains more Vitamin B12 +3986.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brunost
Brunost
3
:
2
Clam
Clam
Contains more Fats +1413.3%
Contains more Carbs +731.4%
Contains more Other +27.3%
Contains more Protein +164.8%
Contains more Water +373.5%
Brunost
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
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 Fats +1413.3%
Contains more Carbs +731.4%
Contains more Other +27.3%
Contains more Protein +164.8%
Contains more Water +373.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brunost
Brunost
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +4480.8%
Contains more Polyunsaturated fat +69.9%
Contains less Saturated Fat -99%
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +4480.8%
Contains more Polyunsaturated fat +69.9%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brunost Clam Opinion
Net carbs 42.65g 5.13g Brunost
Protein 9.65g 25.55g Clam
Fats 29.51g 1.95g Brunost
Carbs 42.65g 5.13g Brunost
Calories 466kcal 148kcal Brunost
Calcium 400mg 92mg Brunost
Iron 0.52mg 2.81mg Clam
Magnesium 70mg 18mg Brunost
Phosphorus 444mg 338mg Brunost
Potassium 1409mg 628mg Brunost
Sodium 600mg 1202mg Brunost
Zinc 1.14mg 2.73mg Clam
Copper 0.08mg 0.688mg Clam
Manganese 0.04mg 1mg Clam
Selenium 14.5µg 64µg Clam
Vitamin A 1113IU 570IU Brunost
Vitamin A RAE 334µg 171µg Brunost
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.315mg 0.15mg Brunost
Vitamin B2 1.382mg 0.426mg Brunost
Vitamin B3 0.813mg 3.354mg Clam
Vitamin B5 3.351mg 0.68mg Brunost
Vitamin B6 0.271mg 0.11mg Brunost
Folate 5µg 29µg Clam
Vitamin B12 2.42µg 98.89µg Clam
Tryptophan 0.135mg 0.286mg Clam
Threonine 0.393mg 1.099mg Clam
Isoleucine 0.519mg 1.112mg Clam
Leucine 0.992mg 1.798mg Clam
Lysine 0.814mg 1.909mg Clam
Methionine 0.318mg 0.576mg Clam
Phenylalanine 0.54mg 0.915mg Clam
Valine 0.765mg 1.116mg Clam
Histidine 0.293mg 0.49mg Clam
Cholesterol 94mg 67mg Clam
Saturated Fat 19.16g 0.188g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 7.879g 0.172g Brunost
Polyunsaturated fat 0.938g 0.552g Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
87%
Brunost
1063%
Clam
Minerals Daily Need Coverage Score
72%
Brunost
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 18.972g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)
Which food contains less Sodium?
Brunost
Brunost contains less Sodium (difference - 602mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in minerals?
?
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.
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. 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.