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Clam vs. Sunflower seed — In-Depth Nutrition Comparison

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A recap on differences between Clam and Sunflower seed

  • Clam is higher in Vitamin B12, yet Sunflower seed is higher in Copper, Vitamin B1, Vitamin B6, Magnesium, Folate, Phosphorus, Manganese, and Fiber.
  • Clam covers your daily Vitamin B12 needs 4120% more than Sunflower seed.
  • Clam contains 134 times more Sodium than Sunflower seed. While Clam contains 1202mg of Sodium, Sunflower seed contains 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 seed 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.
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
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% 34% 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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1478.6%
Contains more Vitamin AVitamin A +1040%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Sunflower seed Opinion
Calories 148kcal 584kcal Sunflower seed
Protein 25.55g 20.78g Clam
Fats 1.95g 51.46g Sunflower seed
Vitamin C 22.1mg 1.4mg Clam
Net carbs 5.13g 11.4g Sunflower seed
Carbs 5.13g 20g Sunflower seed
Cholesterol 67mg 0mg Sunflower seed
Magnesium 18mg 325mg Sunflower seed
Calcium 92mg 78mg Clam
Potassium 628mg 645mg Sunflower seed
Iron 2.81mg 5.25mg Sunflower seed
Sugar 2.62g Clam
Fiber 0g 8.6g Sunflower seed
Copper 0.688mg 1.8mg Sunflower seed
Zinc 2.73mg 5mg Sunflower seed
Phosphorus 338mg 660mg Sunflower seed
Sodium 1202mg 9mg Sunflower seed
Vitamin A 570IU 50IU Clam
Vitamin A RAE 171µg 3µg Clam
Vitamin E 35.17mg Sunflower seed
Manganese 1mg 1.95mg Sunflower seed
Selenium 64µg 53µg Clam
Vitamin B1 0.15mg 1.48mg Sunflower seed
Vitamin B2 0.426mg 0.355mg Clam
Vitamin B3 3.354mg 8.335mg Sunflower seed
Vitamin B5 0.68mg 1.13mg Sunflower seed
Vitamin B6 0.11mg 1.345mg Sunflower seed
Vitamin B12 98.89µg 0µg Clam
Folate 29µg 227µg Sunflower seed
Choline 55.1mg Sunflower seed
Saturated Fat 0.188g 4.455g Clam
Monounsaturated Fat 0.172g 18.528g Sunflower seed
Polyunsaturated fat 0.552g 23.137g Sunflower seed
Tryptophan 0.286mg 0.348mg Sunflower seed
Threonine 1.099mg 0.928mg Clam
Isoleucine 1.112mg 1.139mg Sunflower seed
Leucine 1.798mg 1.659mg Clam
Lysine 1.909mg 0.937mg Clam
Methionine 0.576mg 0.494mg Clam
Phenylalanine 0.915mg 1.169mg Sunflower seed
Valine 1.116mg 1.315mg Sunflower seed
Histidine 0.49mg 0.632mg Sunflower seed
Omega-3 - EPA 0.138g 0.014g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - DPA 0.104g 0g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
981%
Clam
146%
Sunflower seed
Minerals Daily Need Coverage Score
129%
Clam
207%
Sunflower seed

Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1193mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 4.267g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.6)

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 seed - 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.