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
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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 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% |
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 | +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% |
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:
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
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
0.046 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
983%
24%
Minerals Daily Need Coverage Score
129%
62%
Comparison summary
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 1188mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.142g)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
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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.