Dates vs. Clam — In-Depth Nutrition Comparison
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What are the main differences between dates and clam?
- Dates are richer in fiber, while clam is higher in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, vitamin C, and iron.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- Dates are lower in sodium.
- Dates have a higher glycemic index (42) than clam (27).
We used Dates, deglet noor and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.
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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 | +138.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +135.9% |
| Contains more IronIron | +175.5% |
| Contains more CopperCopper | +234% |
| Contains more ZincZinc | +841.4% |
| Contains more PhosphorusPhosphorus | +445.2% |
| Contains more ManganeseManganese | +281.7% |
| Contains more SeleniumSelenium | +2033.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +5425% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +188.5% |
| Contains more Vitamin B2Vitamin B2 | +545.5% |
| Contains more Vitamin B3Vitamin B3 | +163.3% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +52.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 3µg | 64µg | 111% |
| Copper | 0.206mg | 0.688mg | 54% |
| Sodium | 2mg | 1202mg | 52% |
| Protein | 2.45g | 25.55g | 46% |
| Phosphorus | 62mg | 338mg | 39% |
| Manganese | 0.262mg | 1mg | 32% |
| Fiber | 8g | 0g | 32% |
| Vitamin B2 | 0.066mg | 0.426mg | 28% |
| Fructose | 19.56g | 24% | |
| Vitamin C | 0.4mg | 22.1mg | 24% |
| Carbs | 75.03g | 5.13g | 23% |
| Cholesterol | 0mg | 67mg | 22% |
| Iron | 1.02mg | 2.81mg | 22% |
| Zinc | 0.29mg | 2.73mg | 22% |
| Vitamin A | 0µg | 171µg | 19% |
| Vitamin B3 | 1.274mg | 3.354mg | 13% |
| Vitamin B1 | 0.052mg | 0.15mg | 8% |
| Calories | 282kcal | 148kcal | 7% |
| Magnesium | 43mg | 18mg | 6% |
| Calcium | 39mg | 92mg | 5% |
| Polyunsaturated fat | 0.019g | 0.552g | 4% |
| Vitamin B6 | 0.165mg | 0.11mg | 4% |
| Folate | 19µg | 29µg | 3% |
| Vitamin B5 | 0.589mg | 0.68mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Fats | 0.39g | 1.95g | 2% |
| Potassium | 656mg | 628mg | 1% |
| Choline | 6.3mg | 1% | |
| Saturated fat | 0.032g | 0.188g | 1% |
| Net carbs | 67.03g | 5.13g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Monounsaturated fat | 0.036g | 0.172g | 0% |
| Tryptophan | 0.012mg | 0.286mg | 0% |
| Threonine | 0.043mg | 1.099mg | 0% |
| Isoleucine | 0.049mg | 1.112mg | 0% |
| Leucine | 0.084mg | 1.798mg | 0% |
| Lysine | 0.066mg | 1.909mg | 0% |
| Methionine | 0.022mg | 0.576mg | 0% |
| Phenylalanine | 0.05mg | 0.915mg | 0% |
| Valine | 0.071mg | 1.116mg | 0% |
| Histidine | 0.032mg | 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 CarbsCarbs | +1362.6% |
| Contains more ProteinProtein | +942.9% |
| Contains more FatsFats | +400% |
| Contains more WaterWater | +210% |
| Contains more OtherOther | +133.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83% |
| Contains more Mono. FatMonounsaturated fat | +377.8% |
| Contains more Poly. FatPolyunsaturated fat | +2805.3% |
