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  6. Clam vs. Breadfruit

Clam vs. Breadfruit — In-Depth Nutrition Comparison

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How are clam and breadfruit different?

  • Breadfruit contains less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, iron, and zinc than clam.
  • Clam covers your daily need for vitamin B12, 4120% more than breadfruit.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of clam is 27.

Mollusks, clam, mixed species, cooked, moist heat and Breadfruit, raw types were used in this article.

Infographic

Clam vs Breadfruit 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
8
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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CalciumCalcium +441.2%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +420.4%
Contains more CopperCopper +719%
Contains more ZincZinc +2175%
Contains more PhosphorusPhosphorus +1026.7%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +10566.7%
Contains more MagnesiumMagnesium +38.9%
Contains less SodiumSodium -99.8%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +272.7%
Contains more Vitamin B5Vitamin B5 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +107.1%
Contains more Vitamin CVitamin C +31.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg

All nutrients comparison - raw data values

Nutrient Clam Breadfruit DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.6µg 115%
Copper 0.688mg 0.084mg 67%
Sodium 1202mg 2mg 52%
Protein 25.55g 1.07g 49%
Phosphorus 338mg 30mg 44%
Manganese 1mg 0.06mg 41%
Vitamin B2 0.426mg 0.03mg 30%
Iron 2.81mg 0.54mg 28%
Zinc 2.73mg 0.12mg 24%
Cholesterol 67mg 0mg 22%
Fiber 0g 4.9g 20%
Vitamin A 171µg 0µg 19%
Vitamin B3 3.354mg 0.9mg 15%
Calcium 92mg 17mg 8%
Vitamin C 22.1mg 29mg 8%
Carbs 5.13g 27.12g 7%
Vitamin B5 0.68mg 0.457mg 4%
Folate 29µg 14µg 4%
Potassium 628mg 490mg 4%
Polyunsaturated fat 0.552g 0.066g 3%
Vitamin B1 0.15mg 0.11mg 3%
Fats 1.95g 0.23g 3%
Choline 9.8mg 2%
Calories 148kcal 103kcal 2%
Magnesium 18mg 25mg 2%
Vitamin B6 0.11mg 0.1mg 1%
Vitamin E 0.1mg 1%
Saturated fat 0.188g 0.048g 1%
Net carbs 5.13g 22.22g N/A
Sugar 11g N/A
Vitamin K 0.5µg 0%
Monounsaturated fat 0.172g 0.034g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0.052mg 0%
Isoleucine 1.112mg 0.064mg 0%
Leucine 1.798mg 0.065mg 0%
Lysine 1.909mg 0.037mg 0%
Methionine 0.576mg 0.01mg 0%
Phenylalanine 0.915mg 0.026mg 0%
Valine 1.116mg 0.047mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0g 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +2287.9%
Contains more FatsFats +747.8%
Contains more OtherOther +301.1%
Contains more CarbsCarbs +428.7%
Contains more WaterWater +11%

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% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +405.9%
Contains more Poly. FatPolyunsaturated fat +736.4%
Contains less Sat. FatSaturated fat -74.5%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.