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Clam vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between clam and heart of palm

  • Clam has more vitamin B12, selenium, phosphorus, vitamin B2, vitamin C, and vitamin B3, while heart of palm has more vitamin B6 and potassium.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.

The food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Hearts of palm, raw.

Infographic

Clam vs Heart of palm 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
6
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +411.1%
Contains more IronIron +66.3%
Contains more PhosphorusPhosphorus +141.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +9042.9%
Contains more PotassiumPotassium +187.6%
Contains more ZincZinc +36.6%
Contains less SodiumSodium -98.8%
~equal in Copper ~0.644mg

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%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +176.3%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +272.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20.8%
Contains more Vitamin B6Vitamin B6 +636.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +846.3%
Contains more FatsFats +875%
Contains more OtherOther +87.4%
Contains more CarbsCarbs +399.2%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +3340%
Contains more Poly. FatPolyunsaturated fat +520.2%
Contains less Sat. FatSaturated fat -75.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Heart of palm DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.7µg 115%
Vitamin B6 0.11mg 0.81mg 54%
Sodium 1202mg 14mg 52%
Protein 25.55g 2.7g 46%
Manganese 1mg 43%
Potassium 628mg 1806mg 35%
Phosphorus 338mg 140mg 28%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.426mg 0.18mg 19%
Vitamin A 171µg 3µg 19%
Vitamin C 22.1mg 8mg 16%
Vitamin B3 3.354mg 0.9mg 15%
Iron 2.81mg 1.69mg 14%
Vitamin B5 0.68mg 14%
Zinc 2.73mg 3.73mg 9%
Vitamin B1 0.15mg 0.05mg 8%
Calcium 92mg 18mg 7%
Carbs 5.13g 25.61g 7%
Fiber 0g 1.5g 6%
Copper 0.688mg 0.644mg 5%
Vitamin E 0.5mg 3%
Polyunsaturated fat 0.552g 0.089g 3%
Fats 1.95g 0.2g 3%
Calories 148kcal 115kcal 2%
Magnesium 18mg 10mg 2%
Folate 29µg 24µg 1%
Saturated fat 0.188g 0.046g 1%
Net carbs 5.13g 24.11g N/A
Sugar 17.16g N/A
Monounsaturated fat 0.172g 0.005g 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?

ok
ok
is better in case of low diet
Clam Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
129%
Clam
62%
Heart of palm

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1188mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.142g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.