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  6. Clam vs. Sunflower seeds

Clam vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between clam and sunflower seeds

  • Clam is higher in vitamin B12, yet sunflower seeds are higher in copper, vitamin B1, vitamin B6, magnesium, folate, phosphorus, manganese, and fiber.
  • Clam covers your daily vitamin B12 needs 4120% more than sunflower seeds.
  • Clam contains 134 times more sodium than sunflower seeds. While clam contains 1202mg of sodium, sunflower seeds contain only 9mg.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Seeds, sunflower seed kernels, dried.

Infographic

Clam vs Sunflower 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
2
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +17.9%
Contains more SeleniumSelenium +20.8%
Contains more MagnesiumMagnesium +1705.6%
Contains more IronIron +86.8%
Contains more CopperCopper +161.6%
Contains more ZincZinc +83.2%
Contains more PhosphorusPhosphorus +95.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +95%
~equal in Potassium ~645mg

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
4
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1478.6%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +886.7%
Contains more Vitamin B3Vitamin B3 +148.5%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +1122.7%
Contains more FolateFolate +682.8%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Clam Sunflower seeds DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.552g 23.137g 151%
Copper 0.688mg 1.8mg 124%
Vitamin B1 0.15mg 1.48mg 111%
Vitamin B6 0.11mg 1.345mg 95%
Fats 1.95g 51.46g 76%
Magnesium 18mg 325mg 73%
Sodium 1202mg 9mg 52%
Folate 29µg 227µg 50%
Monounsaturated fat 0.172g 18.528g 46%
Phosphorus 338mg 660mg 46%
Manganese 1mg 1.95mg 41%
Fiber 0g 8.6g 34%
Vitamin B3 3.354mg 8.335mg 31%
Iron 2.81mg 5.25mg 31%
Vitamin C 22.1mg 1.4mg 23%
Cholesterol 67mg 0mg 22%
Calories 148kcal 584kcal 22%
Zinc 2.73mg 5mg 21%
Selenium 64µg 53µg 20%
Vitamin A 171µg 3µg 19%
Saturated fat 0.188g 4.455g 19%
Choline 55.1mg 10%
Protein 25.55g 20.78g 10%
Vitamin B5 0.68mg 1.13mg 9%
Vitamin B2 0.426mg 0.355mg 5%
Carbs 5.13g 20g 5%
Potassium 628mg 645mg 1%
Calcium 92mg 78mg 1%
Net carbs 5.13g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.286mg 0.348mg 0%
Threonine 1.099mg 0.928mg 0%
Isoleucine 1.112mg 1.139mg 0%
Leucine 1.798mg 1.659mg 0%
Lysine 1.909mg 0.937mg 0%
Methionine 0.576mg 0.494mg 0%
Phenylalanine 0.915mg 1.169mg 0%
Valine 1.116mg 1.315mg 0%
Histidine 0.49mg 0.632mg 0%
Omega-3 - EPA 0.138g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +23%
Contains more WaterWater +1245.5%
Contains more OtherOther +23.1%
Contains more FatsFats +2539%
Contains more CarbsCarbs +289.9%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +10672.1%
Contains more Poly. FatPolyunsaturated fat +4091.5%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.