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  6. Clam vs. Puff pastry

Clam vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between clam and puff pastry

  • The amount of vitamin B12, selenium, copper, phosphorus, vitamin C, manganese, and zinc in clam is higher than in puff pastry.
  • Clam covers your daily vitamin B12 needs 4120% more than puff pastry.
  • Puff pastry contains less cholesterol.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of clam is 27.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Clam vs Puff pastry 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
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +912.9%
Contains more CopperCopper +498.3%
Contains more ZincZinc +405.6%
Contains more PhosphorusPhosphorus +463.3%
Contains more ManganeseManganese +102%
Contains more SeleniumSelenium +161.2%
Contains less SodiumSodium -79%
~equal in Iron ~2.6mg

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
6
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +478.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +115.3%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more FolateFolate +89.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Puff pastry DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Polyunsaturated fat 0.552g 22.228g 145%
Selenium 64µg 24.5µg 72%
Copper 0.688mg 0.115mg 64%
Fats 1.95g 38.5g 56%
Sodium 1202mg 253mg 41%
Phosphorus 338mg 60mg 40%
Protein 25.55g 7.4g 36%
Vitamin C 22.1mg 0mg 25%
Saturated fat 0.188g 5.502g 24%
Manganese 1mg 0.495mg 22%
Cholesterol 67mg 0mg 22%
Monounsaturated fat 0.172g 8.828g 22%
Calories 148kcal 558kcal 21%
Zinc 2.73mg 0.54mg 20%
Vitamin A 171µg 0µg 19%
Potassium 628mg 62mg 17%
Vitamin B5 0.68mg 0mg 14%
Vitamin B1 0.15mg 0.323mg 14%
Carbs 5.13g 45.7g 14%
Vitamin K 16.3µg 14%
Vitamin B2 0.426mg 0.258mg 13%
Calcium 92mg 10mg 8%
Folate 29µg 55µg 7%
Vitamin B6 0.11mg 0.019mg 7%
Fiber 0g 1.5g 6%
Vitamin E 0.55mg 4%
Vitamin B3 3.354mg 3.8mg 3%
Iron 2.81mg 2.6mg 3%
Choline 6.2mg 1%
Net carbs 5.13g 44.2g N/A
Magnesium 18mg 16mg 0%
Sugar 0.75g N/A
Tryptophan 0.286mg 0.086mg 0%
Threonine 1.099mg 0.198mg 0%
Isoleucine 1.112mg 0.275mg 0%
Leucine 1.798mg 0.514mg 0%
Lysine 1.909mg 0.144mg 0%
Methionine 0.576mg 0.131mg 0%
Phenylalanine 0.915mg 0.367mg 0%
Valine 1.116mg 0.312mg 0%
Histidine 0.49mg 0.158mg 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

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +245.3%
Contains more WaterWater +760%
Contains more OtherOther +273%
Contains more FatsFats +1874.4%
Contains more CarbsCarbs +790.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +5032.6%
Contains more Poly. FatPolyunsaturated fat +3926.8%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.