Clam vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between Clam and Egg white
- Egg white has less Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Iron, Vitamin C, and Zinc than Clam.
- Clam covers your daily need of Vitamin B12 4117% more than Egg white.
- Egg white has less Cholesterol.
These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Egg, white, raw, fresh.
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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.
Contains
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Calcium
+1214.3%
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Iron
+3412.5%
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Magnesium
+63.6%
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Phosphorus
+2153.3%
Contains
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Potassium
+285.3%
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Zinc
+9000%
Contains
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Copper
+2891.3%
Contains
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Manganese
+8990.9%
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Selenium
+220%
Contains
less
Sodium
-86.2%
Contains
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Calcium
+1214.3%
Contains
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Iron
+3412.5%
Contains
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Magnesium
+63.6%
Contains
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Phosphorus
+2153.3%
Contains
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Potassium
+285.3%
Contains
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Zinc
+9000%
Contains
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Copper
+2891.3%
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Manganese
+8990.9%
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Selenium
+220%
Contains
less
Sodium
-86.2%
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.
:
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+3650%
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Vitamin B3
+3094.3%
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Vitamin B5
+257.9%
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Vitamin B6
+2100%
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Folate
+625%
Contains
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Vitamin B12
+109777.8%
Equal in Vitamin B2 - 0.439
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+3650%
Contains
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Vitamin B3
+3094.3%
Contains
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Vitamin B5
+257.9%
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Vitamin B6
+2100%
Contains
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Folate
+625%
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Vitamin B12
+109777.8%
Equal in Vitamin B2 - 0.439
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+134.4%
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Fats
+1047.1%
Contains
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Carbs
+602.7%
Contains
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Other
+492.1%
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Water
+37.6%
Contains
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Protein
+134.4%
Contains
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Fats
+1047.1%
Contains
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Carbs
+602.7%
Contains
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Other
+492.1%
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Water
+37.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.13g | 0.73g |
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| Protein | 25.55g | 10.9g |
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| Fats | 1.95g | 0.17g |
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| Carbs | 5.13g | 0.73g |
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| Calories | 148kcal | 52kcal |
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| Fructose | 0.07g |
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| Sugar | 0.71g |
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| Calcium | 92mg | 7mg |
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| Iron | 2.81mg | 0.08mg |
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| Magnesium | 18mg | 11mg |
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| Phosphorus | 338mg | 15mg |
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| Potassium | 628mg | 163mg |
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| Sodium | 1202mg | 166mg |
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| Zinc | 2.73mg | 0.03mg |
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| Copper | 0.688mg | 0.023mg |
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| Manganese | 1mg | 0.011mg |
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| Selenium | 64µg | 20µg |
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| Vitamin A | 570IU | 0IU |
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| Vitamin A RAE | 171µg | 0µg |
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| Vitamin C | 22.1mg | 0mg |
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| Vitamin B1 | 0.15mg | 0.004mg |
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| Vitamin B2 | 0.426mg | 0.439mg |
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| Vitamin B3 | 3.354mg | 0.105mg |
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| Vitamin B5 | 0.68mg | 0.19mg |
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| Vitamin B6 | 0.11mg | 0.005mg |
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| Folate | 29µg | 4µg |
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| Vitamin B12 | 98.89µg | 0.09µg |
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| Tryptophan | 0.286mg | 0.125mg |
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| Threonine | 1.099mg | 0.449mg |
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| Isoleucine | 1.112mg | 0.661mg |
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| Leucine | 1.798mg | 1.016mg |
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| Lysine | 1.909mg | 0.806mg |
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| Methionine | 0.576mg | 0.399mg |
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| Phenylalanine | 0.915mg | 0.686mg |
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| Valine | 1.116mg | 0.809mg |
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| Histidine | 0.49mg | 0.29mg |
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| Cholesterol | 67mg | 0mg |
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| Saturated Fat | 0.188g | 0g |
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| Omega-3 - DHA | 0.146g | 0g |
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| Omega-3 - EPA | 0.138g | 0g |
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| Omega-3 - DPA | 0.104g | 0g |
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| Monounsaturated Fat | 0.172g | 0g |
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| Polyunsaturated fat | 0.552g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
1063%
11%
Minerals Daily Need Coverage Score
129%
17%
Comparison summary
Which food contains less Sodium?
Egg white contains less Sodium (difference - 1036mg)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Clam is cheaper (difference - $1)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins