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  6. Clam vs. Peppermint

Clam vs. Peppermint — In-Depth Nutrition Comparison

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Summary of differences between clam and peppermint

  • Clam has more vitamin B12, copper, and phosphorus; however, peppermint is higher in vitamin A, fiber, iron, folate, and calcium.
  • Clam covers your daily need for vitamin B12, 4120% more than peppermint.
  • The glycemic index of peppermint is higher.

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

Infographic

Clam vs Peppermint 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
4
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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more CopperCopper +109.1%
Contains more ZincZinc +145.9%
Contains more PhosphorusPhosphorus +363%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +344.4%
Contains more CalciumCalcium +164.1%
Contains more IronIron +80.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +17.6%
~equal in Potassium ~569mg

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
5
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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B5Vitamin B5 +101.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin AVitamin A +24%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more FolateFolate +293.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Peppermint DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 116%
Sodium 1202mg 31mg 51%
Protein 25.55g 3.75g 44%
Copper 0.688mg 0.329mg 40%
Phosphorus 338mg 73mg 38%
Fiber 0g 8g 32%
Iron 2.81mg 5.08mg 28%
Cholesterol 67mg 0mg 22%
Folate 29µg 114µg 21%
Zinc 2.73mg 1.11mg 15%
Magnesium 18mg 80mg 15%
Calcium 92mg 243mg 15%
Vitamin B2 0.426mg 0.266mg 12%
Vitamin C 22.1mg 31.8mg 11%
Vitamin B3 3.354mg 1.706mg 10%
Manganese 1mg 1.176mg 8%
Vitamin B5 0.68mg 0.338mg 7%
Vitamin B1 0.15mg 0.082mg 6%
Vitamin A 171µg 212µg 5%
Calories 148kcal 70kcal 4%
Carbs 5.13g 14.89g 3%
Potassium 628mg 569mg 2%
Fats 1.95g 0.94g 2%
Vitamin B6 0.11mg 0.129mg 1%
Net carbs 5.13g 6.89g N/A
Saturated fat 0.188g 0.246g 0%
Monounsaturated fat 0.172g 0.033g 0%
Polyunsaturated fat 0.552g 0.508g 0%
Tryptophan 0.286mg 0.058mg 0%
Threonine 1.099mg 0.154mg 0%
Isoleucine 1.112mg 0.154mg 0%
Leucine 1.798mg 0.281mg 0%
Lysine 1.909mg 0.161mg 0%
Methionine 0.576mg 0.053mg 0%
Phenylalanine 0.915mg 0.191mg 0%
Valine 1.116mg 0.187mg 0%
Histidine 0.49mg 0.075mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more ProteinProtein +581.3%
Contains more FatsFats +107.4%
Contains more OtherOther +110.7%
Contains more CarbsCarbs +190.3%
Contains more WaterWater +23.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
3
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -23.6%
Contains more Mono. FatMonounsaturated fat +421.2%
~equal in Polyunsaturated fat ~0.508g

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.