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Clam vs. Crème caramel — In-Depth Nutrition Comparison

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Summary of differences between clam and crème caramel

  • Crème caramel has less vitamin B12, selenium, copper, manganese, phosphorus, iron, vitamin C, zinc, and vitamin B3 than clam.
  • Clam covers your daily need for vitamin B12, 4105% more than crème caramel.
  • Crème caramel has less sodium.
  • The glycemic index of crème caramel is higher.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Clam vs Crème caramel 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
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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +432.2%
Contains more IronIron +639.5%
Contains more CopperCopper +2357.1%
Contains more ZincZinc +480.9%
Contains more PhosphorusPhosphorus +252.1%
Contains more ManganeseManganese +9900%
Contains more SeleniumSelenium +635.6%
Contains less SodiumSodium -95.6%
~equal in Calcium ~83mg

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
9
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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +271.7%
Contains more Vitamin B1Vitamin B1 +368.8%
Contains more Vitamin B2Vitamin B2 +102.9%
Contains more Vitamin B3Vitamin B3 +3990.2%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +27369.4%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +464%
Contains more OtherOther +511.5%
Contains more FatsFats +106.7%
Contains more CarbsCarbs +344.1%
~equal in Water ~68.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Poly. FatPolyunsaturated fat +40.8%
Contains more Mono. FatMonounsaturated fat +636%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Crème caramel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Clam Crème caramel DV% diff.
Vitamin B12 98.89µg 0.36µg 4105%
Selenium 64µg 8.7µg 101%
Copper 0.688mg 0.028mg 73%
Sodium 1202mg 53mg 50%
Manganese 1mg 0.01mg 43%
Protein 25.55g 4.53g 42%
Phosphorus 338mg 96mg 35%
Iron 2.81mg 0.38mg 30%
Vitamin C 22.1mg 0mg 25%
Zinc 2.73mg 0.47mg 21%
Vitamin B3 3.354mg 0.082mg 20%
Vitamin B2 0.426mg 0.21mg 17%
Potassium 628mg 118mg 15%
Vitamin A 171µg 46µg 14%
Vitamin B1 0.15mg 0.032mg 10%
Cholesterol 67mg 90mg 8%
Saturated fat 0.188g 1.799g 7%
Carbs 5.13g 22.78g 6%
Folate 29µg 9µg 5%
Vitamin B6 0.11mg 0.044mg 5%
Monounsaturated fat 0.172g 1.266g 3%
Vitamin B5 0.68mg 0.514mg 3%
Fats 1.95g 4.03g 3%
Vitamin E 0.23mg 2%
Magnesium 18mg 9mg 2%
Calcium 92mg 83mg 1%
Polyunsaturated fat 0.552g 0.392g 1%
Calories 148kcal 145kcal 0%
Net carbs 5.13g 22.78g N/A
Sugar 23.15g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g 0.001g N/A
Omega-3 - DHA 0.146g 0.007g N/A
Omega-3 - DPA 0.104g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Crème caramel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
983%
Clam
13%
Crème caramel
Minerals Daily Need Coverage Score
129%
Clam
17%
Crème caramel

Comparison summary

Which food contains less Sodium?
Crème caramel
Crème caramel contains less Sodium (difference - 1149mg)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 23.15g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 1.611g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.