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Clam vs. Dulce de Leche — In-Depth Nutrition Comparison

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The main differences between clam and dulce de Leche

  • Clam is richer than dulce de Leche in vitamin B12, selenium, copper, manganese, iron, vitamin C, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin B12 for clam is 4108% higher.
  • Clam contains 500 times more manganese than dulce de Leche. Clam contains 1mg of manganese, while dulce de Leche contains 0.002mg.
  • Dulce de Leche contains less sodium.
  • Clam has a lower glycemic index than dulce de Leche.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Dulce de Leche.

Infographic

Clam vs Dulce de Leche 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more PotassiumPotassium +79.4%
Contains more IronIron +1552.9%
Contains more CopperCopper +17100%
Contains more ZincZinc +245.6%
Contains more PhosphorusPhosphorus +75.1%
Contains more ManganeseManganese +49900%
Contains more SeleniumSelenium +2270.4%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +172.8%
Contains less SodiumSodium -89.3%

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
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +131.1%
Contains more Vitamin B1Vitamin B1 +837.5%
Contains more Vitamin B3Vitamin B3 +1497.1%
Contains more Vitamin B6Vitamin B6 +587.5%
Contains more Vitamin B12Vitamin B12 +31800%
Contains more FolateFolate +163.6%
Contains more Vitamin B5Vitamin B5 +22.8%
~equal in Vitamin B2 ~0.405mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +273.5%
Contains more WaterWater +121.7%
Contains more OtherOther +113.1%
Contains more FatsFats +276.9%
Contains more CarbsCarbs +978.9%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +47.2%
Contains more Mono. FatMonounsaturated fat +1145.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Dulce de Leche
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat 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 Dulce de Leche DV% diff.
Vitamin B12 98.89µg 0.31µg 4108%
Selenium 64µg 2.7µg 111%
Copper 0.688mg 0.004mg 76%
Sodium 1202mg 129mg 47%
Manganese 1mg 0.002mg 43%
Protein 25.55g 6.84g 37%
Iron 2.81mg 0.17mg 33%
Vitamin C 22.1mg 2.6mg 22%
Phosphorus 338mg 193mg 21%
Saturated fat 0.188g 4.534g 20%
Vitamin B3 3.354mg 0.21mg 20%
Zinc 2.73mg 0.79mg 18%
Carbs 5.13g 55.35g 17%
Calcium 92mg 251mg 16%
Choline 89.1mg 16%
Cholesterol 67mg 29mg 13%
Vitamin B1 0.15mg 0.016mg 11%
Vitamin A 171µg 74µg 11%
Calories 148kcal 315kcal 8%
Fats 1.95g 7.35g 8%
Potassium 628mg 350mg 8%
Vitamin B6 0.11mg 0.016mg 7%
Folate 29µg 11µg 5%
Monounsaturated fat 0.172g 2.143g 5%
Vitamin B5 0.68mg 0.835mg 3%
Vitamin B2 0.426mg 0.405mg 2%
Vitamin D 0.2µg 1%
Polyunsaturated fat 0.552g 0.375g 1%
Vitamin D 6IU 1%
Vitamin K 1.3µg 1%
Vitamin E 0.2mg 1%
Magnesium 18mg 22mg 1%
Net carbs 5.13g 55.35g N/A
Sugar 49.74g N/A
Trans fat 0.364g N/A
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%
Fructose 0.32g 0%
Omega-3 - EPA 0.138g 0.004g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.104g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
129%
Clam
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Dulce de Leche
Dulce de Leche is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 1073mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 49.74g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 4.346g)
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 - $3)
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.