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  6. Clam vs. Arborio rice

Clam vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between clam and arborio rice

  • Arborio rice has less vitamin B12, selenium, copper, phosphorus, vitamin B2, manganese, vitamin C, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Arborio rice has a higher glycemic index than clam.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Rice, white, short-grain, enriched, cooked.

Infographic

Clam vs Arborio rice 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
9
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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +9100%
Contains more PotassiumPotassium +2315.4%
Contains more IronIron +92.5%
Contains more CopperCopper +855.6%
Contains more ZincZinc +582.5%
Contains more PhosphorusPhosphorus +924.2%
Contains more ManganeseManganese +180.1%
Contains more SeleniumSelenium +753.3%
Contains less SodiumSodium -100%

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
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%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2562.5%
Contains more Vitamin B3Vitamin B3 +124.6%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +103.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Arborio rice DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 7.5µg 103%
Copper 0.688mg 0.072mg 68%
Sodium 1202mg 0mg 52%
Protein 25.55g 2.36g 46%
Phosphorus 338mg 33mg 44%
Vitamin B2 0.426mg 0.016mg 32%
Manganese 1mg 0.357mg 28%
Vitamin C 22.1mg 0mg 25%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.4mg 21%
Vitamin A 171µg 0µg 19%
Potassium 628mg 26mg 18%
Iron 2.81mg 1.46mg 17%
Vitamin B3 3.354mg 1.493mg 12%
Calcium 92mg 1mg 9%
Folate 29µg 59µg 8%
Carbs 5.13g 28.73g 8%
Vitamin B5 0.68mg 0.397mg 6%
Vitamin B6 0.11mg 0.059mg 4%
Polyunsaturated fat 0.552g 0.05g 3%
Fats 1.95g 0.19g 3%
Magnesium 18mg 8mg 2%
Saturated fat 0.188g 0.051g 1%
Calories 148kcal 130kcal 1%
Vitamin B1 0.15mg 0.164mg 1%
Net carbs 5.13g 28.73g N/A
Monounsaturated fat 0.172g 0.058g 0%
Tryptophan 0.286mg 0.027mg 0%
Threonine 1.099mg 0.084mg 0%
Isoleucine 1.112mg 0.102mg 0%
Leucine 1.798mg 0.195mg 0%
Lysine 1.909mg 0.085mg 0%
Methionine 0.576mg 0.056mg 0%
Phenylalanine 0.915mg 0.126mg 0%
Valine 1.116mg 0.144mg 0%
Histidine 0.49mg 0.056mg 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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +982.6%
Contains more FatsFats +926.3%
Contains more OtherOther +1863.2%
Contains more CarbsCarbs +460%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +196.6%
Contains more Poly. FatPolyunsaturated fat +1004%
Contains less Sat. FatSaturated fat -72.9%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.