Clam vs. Peanut butter — In-Depth Nutrition Comparison
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What are the differences between clam and peanut butter?
- Clam is higher in vitamin B12, selenium, copper, and vitamin C; however, peanut butter is richer in vitamin B3, magnesium, manganese, and vitamin B6.
- Clam's daily need coverage for vitamin B12 is 4120% more.
- Peanut butter has less sodium.
- Peanut butter has a lower glycemic index (14) than clam (27).
We used Mollusks, clam, mixed species, cooked, moist heat and Peanut butter, smooth style, without salt types in this article.
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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 CalciumCalcium | +87.8% |
| Contains more PotassiumPotassium | +12.5% |
| Contains more IronIron | +61.5% |
| Contains more CopperCopper | +63% |
| Contains more SeleniumSelenium | +1461% |
| Contains more MagnesiumMagnesium | +833.3% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +66.5% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +121.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +290.9% |
| Contains more Vitamin B5Vitamin B5 | +67.2% |
| Contains more Vitamin B6Vitamin B6 | +300.9% |
| Contains more FolateFolate | +200% |
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:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more ProteinProtein | +15% |
| Contains more WaterWater | +5074% |
| Contains more OtherOther | +29.1% |
| Contains more FatsFats | +2533.8% |
| Contains more CarbsCarbs | +334.9% |
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
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +14982% |
| Contains more Poly. FatPolyunsaturated fat | +2170.8% |
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Selenium | 64µg | 4.1µg | 109% |
| Polyunsaturated fat | 0.552g | 12.535g | 80% |
| Fats | 1.95g | 51.36g | 76% |
| Monounsaturated fat | 0.172g | 25.941g | 64% |
| Vitamin B3 | 3.354mg | 13.112mg | 61% |
| Vitamin E | 9.1mg | 61% | |
| Sodium | 1202mg | 17mg | 52% |
| Saturated fat | 0.188g | 10.325g | 46% |
| Magnesium | 18mg | 168mg | 36% |
| Copper | 0.688mg | 0.422mg | 30% |
| Manganese | 1mg | 1.665mg | 29% |
| Vitamin B6 | 0.11mg | 0.441mg | 25% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Calories | 148kcal | 598kcal | 23% |
| Cholesterol | 67mg | 0mg | 22% |
| Fiber | 0g | 5g | 20% |
| Vitamin A | 171µg | 0µg | 19% |
| Vitamin B2 | 0.426mg | 0.192mg | 18% |
| Folate | 29µg | 87µg | 15% |
| Iron | 2.81mg | 1.74mg | 13% |
| Choline | 63mg | 11% | |
| Vitamin B5 | 0.68mg | 1.137mg | 9% |
| Protein | 25.55g | 22.21g | 7% |
| Carbs | 5.13g | 22.31g | 6% |
| Calcium | 92mg | 49mg | 4% |
| Zinc | 2.73mg | 2.51mg | 2% |
| Potassium | 628mg | 558mg | 2% |
| Starch | 3.56g | 1% | |
| Net carbs | 5.13g | 17.31g | N/A |
| Sugar | 10.49g | N/A | |
| Phosphorus | 338mg | 335mg | 0% |
| Vitamin B1 | 0.15mg | 0.15mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.286mg | 0.231mg | 0% |
| Threonine | 1.099mg | 0.525mg | 0% |
| Isoleucine | 1.112mg | 0.616mg | 0% |
| Leucine | 1.798mg | 1.546mg | 0% |
| Lysine | 1.909mg | 0.681mg | 0% |
| Methionine | 0.576mg | 0.265mg | 0% |
| Phenylalanine | 0.915mg | 1.202mg | 0% |
| Valine | 1.116mg | 0.782mg | 0% |
| Histidine | 0.49mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.138g | 0g | N/A |
| Omega-3 - DHA | 0.146g | 0g | N/A |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - DPA | 0.104g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | 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%
60%
Minerals Daily Need Coverage Score
129%
84%
Comparison summary
Which food is lower in Cholesterol?
Peanut butter is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 1185mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 10.137g)
Which food is cheaper?
Clam is cheaper (difference - $2.8)
Which food is richer in minerals?
Clam is relatively richer in minerals