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Clam vs. Brunost — In-Depth Nutrition Comparison

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Significant differences between clam and brunost

  • Clam has more vitamin B12, selenium, copper, manganese, and iron; however, brunost is richer in vitamin B2, vitamin B5, and calcium.
  • Clam covers your daily vitamin B12 needs 4020% more than brunost.
  • Brunost has 25 times less manganese than clam. Clam has 1mg of manganese, while brunost has 0.04mg.
  • Brunost contains less sodium.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Cheese, gjetost.

Infographic

Clam vs Brunost infographic
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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
5
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +440.4%
Contains more CopperCopper +760%
Contains more ZincZinc +139.5%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +341.4%
Contains more MagnesiumMagnesium +288.9%
Contains more CalciumCalcium +334.8%
Contains more PotassiumPotassium +124.4%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -50.1%

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
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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B12Vitamin B12 +3986.4%
Contains more FolateFolate +480%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +224.4%
Contains more Vitamin B5Vitamin B5 +392.8%
Contains more Vitamin B6Vitamin B6 +146.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Brunost DV% diff.
Vitamin B12 98.89µg 2.42µg 4020%
Selenium 64µg 14.5µg 90%
Saturated fat 0.188g 19.16g 86%
Vitamin B2 0.426mg 1.382mg 74%
Copper 0.688mg 0.08mg 68%
Vitamin B5 0.68mg 3.351mg 53%
Manganese 1mg 0.04mg 42%
Fats 1.95g 29.51g 42%
Protein 25.55g 9.65g 32%
Calcium 92mg 400mg 31%
Iron 2.81mg 0.52mg 29%
Sodium 1202mg 600mg 26%
Vitamin C 22.1mg 0mg 25%
Potassium 628mg 1409mg 23%
Monounsaturated fat 0.172g 7.879g 19%
Vitamin A 171µg 334µg 18%
Calories 148kcal 466kcal 16%
Vitamin B3 3.354mg 0.813mg 16%
Phosphorus 338mg 444mg 15%
Vitamin B1 0.15mg 0.315mg 14%
Zinc 2.73mg 1.14mg 14%
Carbs 5.13g 42.65g 13%
Magnesium 18mg 70mg 12%
Vitamin B6 0.11mg 0.271mg 12%
Cholesterol 67mg 94mg 9%
Folate 29µg 5µg 6%
Polyunsaturated fat 0.552g 0.938g 3%
Net carbs 5.13g 42.65g N/A
Tryptophan 0.286mg 0.135mg 0%
Threonine 1.099mg 0.393mg 0%
Isoleucine 1.112mg 0.519mg 0%
Leucine 1.798mg 0.992mg 0%
Lysine 1.909mg 0.814mg 0%
Methionine 0.576mg 0.318mg 0%
Phenylalanine 0.915mg 0.54mg 0%
Valine 1.116mg 0.765mg 0%
Histidine 0.49mg 0.293mg 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
2
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
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
Contains more ProteinProtein +164.8%
Contains more WaterWater +373.5%
Contains more FatsFats +1413.3%
Contains more CarbsCarbs +731.4%
Contains more OtherOther +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +4480.8%
Contains more Poly. FatPolyunsaturated fat +69.9%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.