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  6. Clam vs. Almond butter

Clam vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between clam and almond butter

  • Clam is richer in vitamin B12, selenium, and vitamin C, yet almond butter is richer in magnesium, manganese, fiber, vitamin B2, copper, and calcium.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Almond butter contains less sodium.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Nuts, almond butter, plain, without salt added.

Infographic

Clam vs Almond butter 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.
Clam
Clam
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +2566.7%
Contains more MagnesiumMagnesium +1450%
Contains more CalciumCalcium +277.2%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +24.2%
Contains more CopperCopper +35.8%
Contains more ZincZinc +20.5%
Contains more PhosphorusPhosphorus +50.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +113.1%

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.
Clam
Clam
5
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%
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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +265.9%
Contains more Vitamin B5Vitamin B5 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +120.4%
Contains more FolateFolate +82.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.155mg
~equal in Vitamin B6 ~0.103mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Clam Almond butter DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin E 24.21mg 161%
Selenium 64µg 2.4µg 112%
Polyunsaturated fat 0.552g 13.613g 87%
Fats 1.95g 55.5g 82%
Monounsaturated fat 0.172g 32.445g 81%
Magnesium 18mg 279mg 62%
Sodium 1202mg 7mg 52%
Manganese 1mg 2.131mg 49%
Fiber 0g 10.3g 41%
Vitamin B2 0.426mg 0.939mg 39%
Copper 0.688mg 0.934mg 27%
Calcium 92mg 347mg 26%
Vitamin C 22.1mg 0mg 25%
Phosphorus 338mg 508mg 24%
Calories 148kcal 614kcal 23%
Cholesterol 67mg 0mg 22%
Vitamin A 171µg 0µg 19%
Saturated fat 0.188g 4.152g 18%
Protein 25.55g 20.96g 9%
Choline 52.1mg 9%
Vitamin B1 0.15mg 0.041mg 9%
Iron 2.81mg 3.49mg 9%
Vitamin B5 0.68mg 0.318mg 7%
Folate 29µg 53µg 6%
Zinc 2.73mg 3.29mg 5%
Carbs 5.13g 18.82g 5%
Potassium 628mg 748mg 4%
Vitamin B3 3.354mg 3.155mg 1%
Vitamin B6 0.11mg 0.103mg 1%
Net carbs 5.13g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.286mg 0.159mg 0%
Threonine 1.099mg 0.555mg 0%
Isoleucine 1.112mg 0.813mg 0%
Leucine 1.798mg 1.483mg 0%
Lysine 1.909mg 0.612mg 0%
Methionine 0.576mg 0.122mg 0%
Phenylalanine 0.915mg 1.149mg 0%
Valine 1.116mg 0.937mg 0%
Histidine 0.49mg 0.55mg 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
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +21.9%
Contains more WaterWater +3780.5%
Contains more OtherOther +21.1%
Contains more FatsFats +2746.2%
Contains more CarbsCarbs +266.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +18763.4%
Contains more Poly. FatPolyunsaturated fat +2366.1%

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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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.