Clam vs. Grape leaves — In-Depth Nutrition Comparison
Compare
Summary of differences between clam and grape leaves
- Clam has more vitamin B12, selenium, phosphorus, and copper; however, grape leaves are higher in vitamin A, manganese, fiber, and calcium.
- Clam covers your daily need for vitamin B12, 4120% more than grape leaves.
These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Grape leaves, raw.
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.
| Contains more PotassiumPotassium | +130.9% |
| Contains more CopperCopper | +65.8% |
| Contains more ZincZinc | +307.5% |
| Contains more PhosphorusPhosphorus | +271.4% |
| Contains more SeleniumSelenium | +7011.1% |
| Contains more MagnesiumMagnesium | +427.8% |
| Contains more CalciumCalcium | +294.6% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +185.5% |
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 more Vitamin CVitamin C | +99.1% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +20.3% |
| Contains more Vitamin B3Vitamin B3 | +42% |
| Contains more Vitamin B5Vitamin B5 | +194.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin AVitamin A | +704.7% |
| Contains more Vitamin B6Vitamin B6 | +263.6% |
| Contains more FolateFolate | +186.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
| Contains more ProteinProtein | +356.3% |
| Contains more OtherOther | +126.1% |
| Contains more CarbsCarbs | +237.4% |
| Contains more WaterWater | +15.2% |
~equal in
Fats
~2.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
Saturated fat:
Sat. Fat
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
| Contains less Sat. FatSaturated fat | -44% |
| Contains more Mono. FatMonounsaturated fat | +112.3% |
| Contains more Poly. FatPolyunsaturated fat | +92.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Vitamin A | 171µg | 1376µg | 134% |
| Selenium | 64µg | 0.9µg | 115% |
| Vitamin K | 108.6µg | 91% | |
| Manganese | 1mg | 2.855mg | 81% |
| Sodium | 1202mg | 9mg | 52% |
| Fiber | 0g | 11g | 44% |
| Protein | 25.55g | 5.6g | 40% |
| Phosphorus | 338mg | 91mg | 35% |
| Copper | 0.688mg | 0.415mg | 30% |
| Calcium | 92mg | 363mg | 27% |
| Cholesterol | 67mg | 0mg | 22% |
| Vitamin B6 | 0.11mg | 0.4mg | 22% |
| Zinc | 2.73mg | 0.67mg | 19% |
| Magnesium | 18mg | 95mg | 18% |
| Folate | 29µg | 83µg | 14% |
| Vitamin E | 2mg | 13% | |
| Vitamin C | 22.1mg | 11.1mg | 12% |
| Potassium | 628mg | 272mg | 10% |
| Vitamin B1 | 0.15mg | 0.04mg | 9% |
| Vitamin B5 | 0.68mg | 0.231mg | 9% |
| Vitamin B3 | 3.354mg | 2.362mg | 6% |
| Vitamin B2 | 0.426mg | 0.354mg | 6% |
| Carbs | 5.13g | 17.31g | 4% |
| Polyunsaturated fat | 0.552g | 1.065g | 3% |
| Calories | 148kcal | 93kcal | 3% |
| Iron | 2.81mg | 2.63mg | 2% |
| Choline | 12.8mg | 2% | |
| Saturated fat | 0.188g | 0.336g | 1% |
| Fats | 1.95g | 2.12g | 0% |
| Net carbs | 5.13g | 6.31g | N/A |
| Sugar | 6.3g | N/A | |
| Monounsaturated fat | 0.172g | 0.081g | 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 | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
86%
Minerals Daily Need Coverage Score
129%
87%
Comparison summary
Which food is lower in Cholesterol?
Grape leaves is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 1193mg)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.148g)
Which food is cheaper?
Clam is cheaper (difference - $2.8)
Which food is richer in minerals?
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.