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  6. Clam vs. Pumpkin pie

Clam vs. Pumpkin pie — In-Depth Nutrition Comparison

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A recap on differences between clam and pumpkin pie

  • Clam is higher in vitamin B12, selenium, copper, phosphorus, manganese, vitamin C, iron, and vitamin B2, yet pumpkin pie is higher in vitamin A.
  • Clam covers your daily vitamin B12 needs 4106% more than pumpkin pie.
  • The amount of sodium in pumpkin pie is lower.
  • The glycemic index of clam is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Pie, pumpkin, commercially prepared.

Infographic

Clam vs Pumpkin pie 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
9
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +43.8%
Contains more PotassiumPotassium +276%
Contains more IronIron +212.2%
Contains more CopperCopper +364.9%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +317.3%
Contains more ManganeseManganese +340.5%
Contains more SeleniumSelenium +1085.2%
Contains less SodiumSodium -80.1%

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
7
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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +243.5%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin B5Vitamin B5 +50.4%
Contains more Vitamin B6Vitamin B6 +74.6%
Contains more Vitamin B12Vitamin B12 +28154.3%
Contains more FolateFolate +11.5%
Contains more Vitamin AVitamin A +162%
Contains more Vitamin B1Vitamin B1 +18%

All nutrients comparison - raw data values

Nutrient Clam Pumpkin pie DV% diff.
Vitamin B12 98.89µg 0.35µg 4106%
Selenium 64µg 5.4µg 107%
Copper 0.688mg 0.148mg 60%
Protein 25.55g 3.9g 43%
Sodium 1202mg 239mg 42%
Phosphorus 338mg 81mg 37%
Manganese 1mg 0.227mg 34%
Vitamin A 171µg 448µg 31%
Vitamin C 22.1mg 0mg 25%
Iron 2.81mg 0.9mg 24%
Vitamin B2 0.426mg 0.124mg 23%
Zinc 2.73mg 0.39mg 21%
Cholesterol 67mg 26mg 14%
Potassium 628mg 167mg 14%
Vitamin B3 3.354mg 1.107mg 14%
Fats 1.95g 9.75g 12%
Vitamin K 13.2µg 11%
Monounsaturated fat 0.172g 4.6g 11%
Carbs 5.13g 34.83g 10%
Saturated fat 0.188g 1.988g 8%
Polyunsaturated fat 0.552g 1.77g 8%
Choline 37.5mg 7%
Fiber 0g 1.8g 7%
Vitamin E 0.76mg 5%
Vitamin B5 0.68mg 0.452mg 5%
Calories 148kcal 243kcal 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B6 0.11mg 0.063mg 4%
Calcium 92mg 64mg 3%
Vitamin B1 0.15mg 0.177mg 2%
Folate 29µg 26µg 1%
Magnesium 18mg 14mg 1%
Vitamin D 0.1µg 1%
Net carbs 5.13g 33.03g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.286mg 0.048mg 0%
Threonine 1.099mg 0.154mg 0%
Isoleucine 1.112mg 0.158mg 0%
Leucine 1.798mg 0.297mg 0%
Lysine 1.909mg 0.192mg 0%
Methionine 0.576mg 0.249mg 0%
Phenylalanine 0.915mg 0.175mg 0%
Valine 1.116mg 0.211mg 0%
Histidine 0.49mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +555.1%
Contains more WaterWater +26.3%
Contains more OtherOther +230.1%
Contains more FatsFats +400%
Contains more CarbsCarbs +578.9%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +2574.4%
Contains more Poly. FatPolyunsaturated fat +220.7%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.