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  6. Clam vs. Pumpkin seeds

Clam vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between clam and pumpkin seeds

  • Clam has more vitamin B12, phosphorus, vitamin B2, vitamin C, and manganese; however, pumpkin seeds have more fiber, zinc, and magnesium.
  • Clam's daily need coverage for vitamin B12 is 4120% more.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Clam vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +67.3%
Contains more PhosphorusPhosphorus +267.4%
Contains more ManganeseManganese +101.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1355.6%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +17.8%
Contains more ZincZinc +277.3%
Contains less SodiumSodium -98.5%
~equal in Copper ~0.69mg

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
9
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +7266.7%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +719.2%
Contains more Vitamin B3Vitamin B3 +1072.7%
Contains more Vitamin B5Vitamin B5 +1114.3%
Contains more Vitamin B6Vitamin B6 +197.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
~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 Pumpkin seeds DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 116%
Fiber 0g 18.4g 74%
Zinc 2.73mg 10.3mg 69%
Magnesium 18mg 262mg 58%
Polyunsaturated fat 0.552g 8.844g 55%
Sodium 1202mg 18mg 51%
Phosphorus 338mg 92mg 35%
Vitamin B2 0.426mg 0.052mg 29%
Fats 1.95g 19.4g 27%
Vitamin C 22.1mg 0.3mg 24%
Manganese 1mg 0.496mg 22%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.286mg 19%
Vitamin A 171µg 3µg 19%
Carbs 5.13g 53.75g 16%
Saturated fat 0.188g 3.67g 16%
Monounsaturated fat 0.172g 6.032g 15%
Calories 148kcal 446kcal 15%
Protein 25.55g 18.55g 14%
Vitamin B5 0.68mg 0.056mg 12%
Vitamin B1 0.15mg 0.034mg 10%
Potassium 628mg 919mg 9%
Vitamin B6 0.11mg 0.037mg 6%
Iron 2.81mg 3.31mg 6%
Folate 29µg 9µg 5%
Calcium 92mg 55mg 4%
Net carbs 5.13g 35.35g N/A
Copper 0.688mg 0.69mg 0%
Tryptophan 0.286mg 0.326mg 0%
Threonine 1.099mg 0.683mg 0%
Isoleucine 1.112mg 0.956mg 0%
Leucine 1.798mg 1.572mg 0%
Lysine 1.909mg 1.386mg 0%
Methionine 0.576mg 0.417mg 0%
Phenylalanine 0.915mg 0.924mg 0%
Valine 1.116mg 1.491mg 0%
Histidine 0.49mg 0.515mg 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
2
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +37.7%
Contains more WaterWater +1314.2%
Contains more FatsFats +894.9%
Contains more CarbsCarbs +947.8%
~equal in Other ~3.8g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +3407%
Contains more Poly. FatPolyunsaturated fat +1502.2%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.