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  6. Clam vs. Jackfruit

Clam vs. Jackfruit — In-Depth Nutrition Comparison

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Summary of differences between Clam and Jackfruit

  • Jackfruit has less Vitamin B12, Copper, Phosphorus, Manganese, Iron, Vitamin B2, Zinc, and Vitamin A RAE than Clam.
  • Clam covers your daily need of Vitamin B12 4120% more than Jackfruit.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Jackfruit, raw.

Infographic

Clam vs Jackfruit 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
Clam
8
:
2
Jackfruit
Jackfruit
Contains more Calcium +283.3%
Contains more Iron +1121.7%
Contains more Phosphorus +1509.5%
Contains more Potassium +40.2%
Contains more Zinc +2000%
Contains more Copper +805.3%
Contains more Manganese +2225.6%
Contains more Magnesium +61.1%
Contains less Sodium -99.8%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Calcium +283.3%
Contains more Iron +1121.7%
Contains more Phosphorus +1509.5%
Contains more Potassium +40.2%
Contains more Zinc +2000%
Contains more Copper +805.3%
Contains more Manganese +2225.6%
Contains more Magnesium +61.1%
Contains less Sodium -99.8%

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.
Clam
Clam
8
:
2
Jackfruit
Jackfruit
Contains more Vitamin A +418.2%
Contains more Vitamin C +61.3%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +264.6%
Contains more Vitamin B5 +189.4%
Contains more Folate +20.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +199.1%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin A +418.2%
Contains more Vitamin C +61.3%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +264.6%
Contains more Vitamin B5 +189.4%
Contains more Folate +20.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +199.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Jackfruit
Jackfruit
Contains more Protein +1385.5%
Contains more Fats +204.7%
Contains more Other +301.1%
Contains more Carbs +353.2%
Contains more Water +15.4%
Clam
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
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more Protein +1385.5%
Contains more Fats +204.7%
Contains more Other +301.1%
Contains more Carbs +353.2%
Contains more Water +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
3
:
0
Jackfruit
Jackfruit
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +487.2%
Equal in Saturated Fat - 0.195
Equal in Monounsaturated Fat - 0.155
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +487.2%
Equal in Saturated Fat - 0.195
Equal in Monounsaturated Fat - 0.155

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Jackfruit
Lower in Sodium ok
Lower in Cholesterol 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 ok

All nutrients comparison - raw data values

Nutrient Clam Jackfruit Opinion
Net carbs 5.13g 21.75g Jackfruit
Protein 25.55g 1.72g Clam
Fats 1.95g 0.64g Clam
Carbs 5.13g 23.25g Jackfruit
Calories 148kcal 95kcal Clam
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g Clam
Fiber 0g 1.5g Jackfruit
Calcium 92mg 24mg Clam
Iron 2.81mg 0.23mg Clam
Magnesium 18mg 29mg Jackfruit
Phosphorus 338mg 21mg Clam
Potassium 628mg 448mg Clam
Sodium 1202mg 2mg Jackfruit
Zinc 2.73mg 0.13mg Clam
Copper 0.688mg 0.076mg Clam
Manganese 1mg 0.043mg Clam
Selenium 64µg Clam
Vitamin A 570IU 110IU Clam
Vitamin A RAE 171µg 5µg Clam
Vitamin E 0.34mg Jackfruit
Vitamin C 22.1mg 13.7mg Clam
Vitamin B1 0.15mg 0.105mg Clam
Vitamin B2 0.426mg 0.055mg Clam
Vitamin B3 3.354mg 0.92mg Clam
Vitamin B5 0.68mg 0.235mg Clam
Vitamin B6 0.11mg 0.329mg Jackfruit
Folate 29µg 24µg Clam
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.034mg Clam
Threonine 1.099mg 0.086mg Clam
Isoleucine 1.112mg 0.069mg Clam
Leucine 1.798mg 0.103mg Clam
Lysine 1.909mg 0.069mg Clam
Methionine 0.576mg 0.034mg Clam
Phenylalanine 0.915mg 0.052mg Clam
Valine 1.116mg 0.086mg Clam
Histidine 0.49mg 0.034mg Clam
Cholesterol 67mg 0mg Jackfruit
Saturated Fat 0.188g 0.195g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.155g Clam
Polyunsaturated fat 0.552g 0.094g Clam
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Jackfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
19%
Jackfruit
Minerals Daily Need Coverage Score
129%
Clam
12%
Jackfruit

Comparison summary

Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Jackfruit
Jackfruit is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 19.08g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 48)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.5)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.