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Clam vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between clam and dates?

  • Clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, vitamin C, and iron, while dates are higher in fiber.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Dates have 601 times less sodium than clam. Clam has 1202mg of sodium, while dates have 2mg.
  • Dates have a higher glycemic index (42) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Dates, deglet noor types in this comparison.

Infographic

Clam vs Dates 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
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%
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +135.9%
Contains more IronIron +175.5%
Contains more CopperCopper +234%
Contains more ZincZinc +841.4%
Contains more PhosphorusPhosphorus +445.2%
Contains more ManganeseManganese +281.7%
Contains more SeleniumSelenium +2033.3%
Contains more MagnesiumMagnesium +138.9%
Contains less SodiumSodium -99.8%
~equal in Potassium ~656mg

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
8
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%
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +5425%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.6%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +942.9%
Contains more FatsFats +400%
Contains more WaterWater +210%
Contains more OtherOther +133.1%
Contains more CarbsCarbs +1362.6%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +377.8%
Contains more Poly. FatPolyunsaturated fat +2805.3%
Contains less Sat. FatSaturated fat -83%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Dates DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 3µg 111%
Copper 0.688mg 0.206mg 54%
Sodium 1202mg 2mg 52%
Protein 25.55g 2.45g 46%
Phosphorus 338mg 62mg 39%
Manganese 1mg 0.262mg 32%
Fiber 0g 8g 32%
Vitamin B2 0.426mg 0.066mg 28%
Fructose 19.56g 24%
Vitamin C 22.1mg 0.4mg 24%
Carbs 5.13g 75.03g 23%
Cholesterol 67mg 0mg 22%
Iron 2.81mg 1.02mg 22%
Zinc 2.73mg 0.29mg 22%
Vitamin A 171µg 0µg 19%
Vitamin B3 3.354mg 1.274mg 13%
Vitamin B1 0.15mg 0.052mg 8%
Calories 148kcal 282kcal 7%
Magnesium 18mg 43mg 6%
Calcium 92mg 39mg 5%
Polyunsaturated fat 0.552g 0.019g 4%
Vitamin B6 0.11mg 0.165mg 4%
Folate 29µg 19µg 3%
Vitamin B5 0.68mg 0.589mg 2%
Vitamin K 2.7µg 2%
Fats 1.95g 0.39g 2%
Potassium 628mg 656mg 1%
Choline 6.3mg 1%
Saturated fat 0.188g 0.032g 1%
Net carbs 5.13g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Monounsaturated fat 0.172g 0.036g 0%
Tryptophan 0.286mg 0.012mg 0%
Threonine 1.099mg 0.043mg 0%
Isoleucine 1.112mg 0.049mg 0%
Leucine 1.798mg 0.084mg 0%
Lysine 1.909mg 0.066mg 0%
Methionine 0.576mg 0.022mg 0%
Phenylalanine 0.915mg 0.05mg 0%
Valine 1.116mg 0.071mg 0%
Histidine 0.49mg 0.032mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Dates
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
12%
Dates
Minerals Daily Need Coverage Score
129%
Clam
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.156g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 15)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.