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  6. Clam vs. Vanilla extract

Clam vs. Vanilla extract — In-Depth Nutrition Comparison

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How are clam and vanilla extract different?

  • Clam has more vitamin B12, selenium, copper, phosphorus, iron, manganese, vitamin B2, vitamin C, and zinc than vanilla extract.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Vanilla extract has less sodium.

Mollusks, clam, mixed species, cooked, moist heat and Vanilla extract are the varieties used in this article.

Infographic

Clam vs Vanilla extract 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
9
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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +736.4%
Contains more PotassiumPotassium +324.3%
Contains more IronIron +2241.7%
Contains more CopperCopper +855.6%
Contains more ZincZinc +2381.8%
Contains more PhosphorusPhosphorus +5533.3%
Contains more ManganeseManganese +334.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.3%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B2Vitamin B2 +348.4%
Contains more Vitamin B3Vitamin B3 +689.2%
Contains more Vitamin B5Vitamin B5 +1842.9%
Contains more Vitamin B6Vitamin B6 +323.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Vanilla extract DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0µg 116%
Copper 0.688mg 0.072mg 68%
Sodium 1202mg 9mg 52%
Protein 25.55g 0.06g 51%
Phosphorus 338mg 6mg 47%
Iron 2.81mg 0.12mg 34%
Manganese 1mg 0.23mg 33%
Vitamin B2 0.426mg 0.095mg 25%
Vitamin C 22.1mg 0mg 25%
Zinc 2.73mg 0.11mg 24%
Cholesterol 67mg 0mg 22%
Vitamin A 171µg 0µg 19%
Vitamin B3 3.354mg 0.425mg 18%
Potassium 628mg 148mg 14%
Vitamin B5 0.68mg 0.035mg 13%
Vitamin B1 0.15mg 0.011mg 12%
Calcium 92mg 11mg 8%
Folate 29µg 0µg 7%
Calories 148kcal 288kcal 7%
Vitamin B6 0.11mg 0.026mg 6%
Polyunsaturated fat 0.552g 0.004g 4%
Carbs 5.13g 12.65g 3%
Fats 1.95g 0.06g 3%
Magnesium 18mg 12mg 1%
Saturated fat 0.188g 0.01g 1%
Net carbs 5.13g 12.65g N/A
Sugar 12.65g N/A
Monounsaturated fat 0.172g 0.01g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g 0g 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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +42483.3%
Contains more FatsFats +3150%
Contains more WaterWater +21%
Contains more CarbsCarbs +146.6%
Contains more OtherOther +829%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +1620%
Contains more Poly. FatPolyunsaturated fat +13700%
Contains less Sat. FatSaturated fat -94.7%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.