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Clam vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between Clam and Pretzel?

  • Clam is richer in Vitamin B12, Selenium, Copper, Phosphorus, Vitamin C, and Vitamin A RAE, while Pretzel is higher in Folate, Vitamin B1, and Iron.
  • Clam's daily need coverage for Vitamin B12 is 4120% higher.

We used Mollusks, clam, mixed species, cooked, moist heat and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Clam vs Pretzel 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
7
:
Contains more Calcium +240.7%
Contains more Phosphorus +164.1%
Contains more Potassium +181.6%
Contains more Zinc +162.5%
Contains more Copper +341%
Contains more Selenium +1354.5%
Contains more Iron +63%
Contains more Magnesium +61.1%
Equal in Sodium - 1240
Equal in Manganese - 1.015
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +240.7%
Contains more Phosphorus +164.1%
Contains more Potassium +181.6%
Contains more Zinc +162.5%
Contains more Copper +341%
Contains more Selenium +1354.5%
Contains more Iron +63%
Contains more Magnesium +61.1%
Equal in Sodium - 1240
Equal in Manganese - 1.015

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +952.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +48.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +182.7%
Contains more Vitamin B3 +57.1%
Contains more Folate +472.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin C +952.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +48.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +182.7%
Contains more Vitamin B3 +57.1%
Contains more Folate +472.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
Contains more Protein +154.5%
Contains more Water +1933.2%
Contains more Fats +50.3%
Contains more Carbs +1467.1%
Equal in Other - 3.51
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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Protein +154.5%
Contains more Water +1933.2%
Contains more Fats +50.3%
Contains more Carbs +1467.1%
Equal in Other - 3.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +322.7%
Contains more Polyunsaturated fat +133.9%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +322.7%
Contains more Polyunsaturated fat +133.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Pretzel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Pretzel Opinion
Net carbs 5.13g 76.99g Pretzel
Protein 25.55g 10.04g Clam
Fats 1.95g 2.93g Pretzel
Carbs 5.13g 80.39g Pretzel
Calories 148kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Clam
Fiber 0g 3.4g Pretzel
Calcium 92mg 27mg Clam
Iron 2.81mg 4.58mg Pretzel
Magnesium 18mg 29mg Pretzel
Phosphorus 338mg 128mg Clam
Potassium 628mg 223mg Clam
Sodium 1202mg 1240mg Clam
Zinc 2.73mg 1.04mg Clam
Copper 0.688mg 0.156mg Clam
Manganese 1mg 1.015mg Pretzel
Selenium 64µg 4.4µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.47mg Pretzel
Vitamin C 22.1mg 2.1mg Clam
Vitamin B1 0.15mg 0.424mg Pretzel
Vitamin B2 0.426mg 0.332mg Clam
Vitamin B3 3.354mg 5.27mg Pretzel
Vitamin B5 0.68mg 0.322mg Clam
Vitamin B6 0.11mg 0.074mg Clam
Folate 29µg 166µg Pretzel
Vitamin B12 98.89µg 0µg Clam
Vitamin K 2.8µg Pretzel
Tryptophan 0.286mg 0.097mg Clam
Threonine 1.099mg 0.25mg Clam
Isoleucine 1.112mg 0.407mg Clam
Leucine 1.798mg 0.757mg Clam
Lysine 1.909mg 0.257mg Clam
Methionine 0.576mg 0.177mg Clam
Phenylalanine 0.915mg 0.52mg Clam
Valine 1.116mg 0.48mg Clam
Histidine 0.49mg 0.22mg Clam
Cholesterol 67mg 0mg Pretzel
Trans Fat 0.004g Clam
Saturated Fat 0.188g 0.391g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.727g Pretzel
Polyunsaturated fat 0.552g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Clam
39%
Pretzel
Minerals Daily Need Coverage Score
129%
Clam
67%
Pretzel

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 56)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.