Coconut vs. Clam — In-Depth Nutrition Comparison
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Summary of differences between coconut and clam
- Coconut has more fiber and manganese; however, clam is higher in vitamin B12, selenium, phosphorus, vitamin B2, and copper.
- Clam covers your daily need for vitamin B12, 4120% more than coconut.
- Clam has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Mollusks, clam, mixed species, cooked, moist heat.
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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 | +77.8% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +50% |
| Contains more CalciumCalcium | +557.1% |
| Contains more PotassiumPotassium | +76.4% |
| Contains more IronIron | +15.6% |
| Contains more CopperCopper | +58.2% |
| Contains more ZincZinc | +148.2% |
| Contains more PhosphorusPhosphorus | +199.1% |
| Contains more SeleniumSelenium | +533.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +569.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B2Vitamin B2 | +2030% |
| Contains more Vitamin B3Vitamin B3 | +521.1% |
| Contains more Vitamin B5Vitamin B5 | +126.7% |
| Contains more Vitamin B6Vitamin B6 | +103.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +11.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Saturated fat | 29.698g | 0.188g | 134% |
| Selenium | 10.1µg | 64µg | 98% |
| Sodium | 20mg | 1202mg | 51% |
| Fats | 33.49g | 1.95g | 49% |
| Protein | 3.33g | 25.55g | 44% |
| Fiber | 9g | 0g | 36% |
| Phosphorus | 113mg | 338mg | 32% |
| Vitamin B2 | 0.02mg | 0.426mg | 31% |
| Copper | 0.435mg | 0.688mg | 28% |
| Cholesterol | 0mg | 67mg | 22% |
| Manganese | 1.5mg | 1mg | 22% |
| Vitamin C | 3.3mg | 22.1mg | 21% |
| Vitamin A | 0µg | 171µg | 19% |
| Vitamin B3 | 0.54mg | 3.354mg | 18% |
| Zinc | 1.1mg | 2.73mg | 15% |
| Calories | 354kcal | 148kcal | 10% |
| Potassium | 356mg | 628mg | 8% |
| Calcium | 14mg | 92mg | 8% |
| Vitamin B5 | 0.3mg | 0.68mg | 8% |
| Vitamin B1 | 0.066mg | 0.15mg | 7% |
| Iron | 2.43mg | 2.81mg | 5% |
| Vitamin B6 | 0.054mg | 0.11mg | 4% |
| Monounsaturated fat | 1.425g | 0.172g | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Carbs | 15.23g | 5.13g | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.366g | 0.552g | 1% |
| Folate | 26µg | 29µg | 1% |
| Net carbs | 6.23g | 5.13g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.286mg | 0% |
| Threonine | 0.121mg | 1.099mg | 0% |
| Isoleucine | 0.131mg | 1.112mg | 0% |
| Leucine | 0.247mg | 1.798mg | 0% |
| Lysine | 0.147mg | 1.909mg | 0% |
| Methionine | 0.062mg | 0.576mg | 0% |
| Phenylalanine | 0.169mg | 0.915mg | 0% |
| Valine | 0.202mg | 1.116mg | 0% |
| Histidine | 0.077mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1617.4% |
| Contains more CarbsCarbs | +196.9% |
| Contains more ProteinProtein | +667.3% |
| Contains more WaterWater | +35.4% |
| Contains more OtherOther | +288.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +728.5% |
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Poly. FatPolyunsaturated fat | +50.8% |
