Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Clam
  5. Compare
  6. Clam vs. Bulgur dry

Clam vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

Differences between clam and bulgur dry

  • Clam has more vitamin B12, selenium, copper, vitamin C, and vitamin B2, while bulgur dry has more manganese, fiber, and magnesium.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • The amount of cholesterol in bulgur dry is lower.
  • Clam has a lower glycemic index. The glycemic index of clam is 27, while the glycemic index of bulgur dry is 47.

The food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Bulgur, dry.

Infographic

Clam vs Bulgur dry 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
7
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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +162.9%
Contains more PotassiumPotassium +53.2%
Contains more IronIron +14.2%
Contains more CopperCopper +105.4%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +12.7%
Contains more SeleniumSelenium +2682.6%
Contains more MagnesiumMagnesium +811.1%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +204.8%

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
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%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +270.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +210.9%
~equal in Vitamin D ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Clam Bulgur dry DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 2.3µg 112%
Manganese 1mg 3.048mg 89%
Sodium 1202mg 17mg 52%
Fiber 0g 12.5g 50%
Copper 0.688mg 0.335mg 39%
Magnesium 18mg 164mg 35%
Protein 25.55g 12.29g 27%
Vitamin C 22.1mg 0mg 25%
Vitamin B2 0.426mg 0.115mg 24%
Carbs 5.13g 75.87g 24%
Cholesterol 67mg 0mg 22%
Vitamin A 171µg 0µg 19%
Vitamin B6 0.11mg 0.342mg 18%
Vitamin B3 3.354mg 5.114mg 11%
Calories 148kcal 342kcal 10%
Zinc 2.73mg 1.93mg 7%
Vitamin B1 0.15mg 0.232mg 7%
Vitamin B5 0.68mg 1.045mg 7%
Potassium 628mg 410mg 6%
Calcium 92mg 35mg 6%
Phosphorus 338mg 300mg 5%
Choline 28.1mg 5%
Iron 2.81mg 2.46mg 4%
Vitamin K 1.9µg 2%
Fats 1.95g 1.33g 1%
Folate 29µg 27µg 1%
Net carbs 5.13g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Saturated fat 0.188g 0.232g 0%
Monounsaturated fat 0.172g 0.173g 0%
Polyunsaturated fat 0.552g 0.541g 0%
Tryptophan 0.286mg 0.19mg 0%
Threonine 1.099mg 0.354mg 0%
Isoleucine 1.112mg 0.455mg 0%
Leucine 1.798mg 0.83mg 0%
Lysine 1.909mg 0.339mg 0%
Methionine 0.576mg 0.19mg 0%
Phenylalanine 0.915mg 0.58mg 0%
Valine 1.116mg 0.554mg 0%
Histidine 0.49mg 0.285mg 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
4
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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +107.9%
Contains more FatsFats +46.6%
Contains more WaterWater +607.1%
Contains more OtherOther +147%
Contains more CarbsCarbs +1378.9%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -19%
~equal in Monounsaturated fat ~0.173g
~equal in Polyunsaturated fat ~0.541g

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.