Clam vs. Yolk — In-Depth Nutrition Comparison
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The main differences between clam and yolk
- Clam is richer in vitamin B12, copper, manganese, vitamin C, and vitamin B3, yet yolk is richer in vitamin B5 and folate.
- Daily need coverage for vitamin B12 for clam is 4039% higher.
- Yolk contains less sodium.
- Yolk has a lower glycemic index than clam.
Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Egg, yolk, raw, fresh.
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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 more MagnesiumMagnesium | +260% |
| Contains more PotassiumPotassium | +476.1% |
| Contains more CopperCopper | +793.5% |
| Contains more ZincZinc | +18.7% |
| Contains more ManganeseManganese | +1718.2% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more CalciumCalcium | +40.2% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -96% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13875% |
| Contains more Vitamin B12Vitamin B12 | +4971.3% |
| Contains more Vitamin AVitamin A | +122.8% |
| Contains more Vitamin B1Vitamin B1 | +17.3% |
| Contains more Vitamin B2Vitamin B2 | +23.9% |
| Contains more Vitamin B5Vitamin B5 | +339.7% |
| Contains more Vitamin B6Vitamin B6 | +218.2% |
| Contains more FolateFolate | +403.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 1.95µg | 4039% |
| Cholesterol | 67mg | 1085mg | 339% |
| Choline | 820.2mg | 149% | |
| Copper | 0.688mg | 0.077mg | 68% |
| Sodium | 1202mg | 48mg | 50% |
| Vitamin B5 | 0.68mg | 2.99mg | 46% |
| Saturated fat | 0.188g | 9.551g | 43% |
| Manganese | 1mg | 0.055mg | 41% |
| Fats | 1.95g | 26.54g | 38% |
| Folate | 29µg | 146µg | 29% |
| Monounsaturated fat | 0.172g | 11.738g | 29% |
| Vitamin D | 218IU | 27% | |
| Vitamin D | 5.4µg | 27% | |
| Vitamin C | 22.1mg | 0mg | 25% |
| Polyunsaturated fat | 0.552g | 4.204g | 24% |
| Vitamin A | 171µg | 381µg | 23% |
| Vitamin B3 | 3.354mg | 0.024mg | 21% |
| Protein | 25.55g | 15.86g | 19% |
| Vitamin B6 | 0.11mg | 0.35mg | 18% |
| Vitamin E | 2.58mg | 17% | |
| Potassium | 628mg | 109mg | 15% |
| Selenium | 64µg | 56µg | 15% |
| Calories | 148kcal | 322kcal | 9% |
| Vitamin B2 | 0.426mg | 0.528mg | 8% |
| Phosphorus | 338mg | 390mg | 7% |
| Zinc | 2.73mg | 2.3mg | 4% |
| Calcium | 92mg | 129mg | 4% |
| Magnesium | 18mg | 5mg | 3% |
| Vitamin B1 | 0.15mg | 0.176mg | 2% |
| Vitamin K | 0.7µg | 1% | |
| Iron | 2.81mg | 2.73mg | 1% |
| Carbs | 5.13g | 3.59g | 1% |
| Net carbs | 5.13g | 3.59g | N/A |
| Sugar | 0.56g | N/A | |
| Tryptophan | 0.286mg | 0.177mg | 0% |
| Threonine | 1.099mg | 0.687mg | 0% |
| Isoleucine | 1.112mg | 0.866mg | 0% |
| Leucine | 1.798mg | 1.399mg | 0% |
| Lysine | 1.909mg | 1.217mg | 0% |
| Methionine | 0.576mg | 0.378mg | 0% |
| Phenylalanine | 0.915mg | 0.681mg | 0% |
| Valine | 1.116mg | 0.949mg | 0% |
| Histidine | 0.49mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.138g | 0.011g | N/A |
| Omega-3 - DHA | 0.146g | 0.114g | N/A |
| Omega-3 - DPA | 0.104g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +61.1% |
| Contains more CarbsCarbs | +42.9% |
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +119.4% |
| Contains more FatsFats | +1261% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +6724.4% |
| Contains more Poly. FatPolyunsaturated fat | +661.6% |
