Clam vs. Brown rice — In-Depth Nutrition Comparison
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What are the main differences between Clam and Brown rice?
- Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Iron, Vitamin B2, Vitamin C, and Vitamin A RAE than Brown rice.
- Clam's daily need coverage for Vitamin B12 is 4120% higher.
- Brown rice is lower in Cholesterol.
We used Mollusks, clam, mixed species, cooked, moist heat and Rice, brown, long-grain, cooked types in this comparison.
Infographic
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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
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Calcium
+2966.7%
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Iron
+401.8%
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Phosphorus
+228.2%
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Potassium
+630.2%
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Zinc
+284.5%
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Copper
+549.1%
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Selenium
+1003.4%
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Magnesium
+116.7%
Contains
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Sodium
-99.7%
Equal in Manganese - 0.974
Contains
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Calcium
+2966.7%
Contains
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Iron
+401.8%
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Phosphorus
+228.2%
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Potassium
+630.2%
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Zinc
+284.5%
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Copper
+549.1%
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Selenium
+1003.4%
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Magnesium
+116.7%
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Sodium
-99.7%
Equal in Manganese - 0.974
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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+517.4%
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Vitamin B3
+31%
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Vitamin B5
+78.9%
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Folate
+222.2%
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Vitamin B12
+∞%
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Vitamin B1
+18.7%
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Vitamin B6
+11.8%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+517.4%
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Vitamin B3
+31%
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Vitamin B5
+78.9%
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Folate
+222.2%
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Vitamin B12
+∞%
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Vitamin B1
+18.7%
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Vitamin B6
+11.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+832.5%
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Fats
+101%
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Other
+747.7%
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Carbs
+398.6%
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Water
+10.4%
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Contains
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Protein
+832.5%
Contains
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Fats
+101%
Contains
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Other
+747.7%
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Carbs
+398.6%
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Water
+10.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-27.7%
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Polyunsaturated fat
+50.8%
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Monounsaturated Fat
+114.5%
Saturated Fat:
0.188 g
Monounsaturated Fat:
0.172 g
Polyunsaturated fat:
0.552 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Contains
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Saturated Fat
-27.7%
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Polyunsaturated fat
+50.8%
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Monounsaturated Fat
+114.5%
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.13g | 23.98g |
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| Protein | 25.55g | 2.74g |
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| Fats | 1.95g | 0.97g |
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| Carbs | 5.13g | 25.58g |
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| Calories | 148kcal | 123kcal |
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| Starch | 24.79g |
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| Sugar | 0.24g |
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| Fiber | 0g | 1.6g |
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| Calcium | 92mg | 3mg |
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| Iron | 2.81mg | 0.56mg |
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| Magnesium | 18mg | 39mg |
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| Phosphorus | 338mg | 103mg |
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| Potassium | 628mg | 86mg |
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| Sodium | 1202mg | 4mg |
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| Zinc | 2.73mg | 0.71mg |
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| Copper | 0.688mg | 0.106mg |
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| Manganese | 1mg | 0.974mg |
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| Selenium | 64µg | 5.8µg |
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| Vitamin A | 570IU | 0IU |
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| Vitamin A RAE | 171µg | 0µg |
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| Vitamin E | 0.17mg |
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| Vitamin C | 22.1mg | 0mg |
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| Vitamin B1 | 0.15mg | 0.178mg |
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| Vitamin B2 | 0.426mg | 0.069mg |
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| Vitamin B3 | 3.354mg | 2.561mg |
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| Vitamin B5 | 0.68mg | 0.38mg |
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| Vitamin B6 | 0.11mg | 0.123mg |
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| Folate | 29µg | 9µg |
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| Vitamin B12 | 98.89µg | 0µg |
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| Vitamin K | 0.2µg |
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| Tryptophan | 0.286mg | 0.033mg |
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| Threonine | 1.099mg | 0.095mg |
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| Isoleucine | 1.112mg | 0.109mg |
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| Leucine | 1.798mg | 0.214mg |
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| Lysine | 1.909mg | 0.099mg |
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| Methionine | 0.576mg | 0.058mg |
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| Phenylalanine | 0.915mg | 0.133mg |
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| Valine | 1.116mg | 0.151mg |
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| Histidine | 0.49mg | 0.066mg |
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| Cholesterol | 67mg | 0mg |
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| Saturated Fat | 0.188g | 0.26g |
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| Omega-3 - DHA | 0.146g | 0g |
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| Omega-3 - EPA | 0.138g | 0g |
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| Omega-3 - DPA | 0.104g | 0g |
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| Monounsaturated Fat | 0.172g | 0.369g |
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| Polyunsaturated fat | 0.552g | 0.366g |
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| Omega-6 - Linoleic acid | 0.355g |
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| Omega-3 - ALA | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
1063%
14%
Minerals Daily Need Coverage Score
129%
32%
Comparison summary
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Clam is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 39)
Which food is cheaper?
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 67mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.