Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Clam

Dried fruit vs. Clam — In-Depth Nutrition Comparison

Compare

Differences between dried fruit and clam

  • Dried fruit has more vitamin A and fiber, while clam has more vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, and vitamin C.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • The amount of sodium in dried fruit is lower.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Dried fruit vs Clam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Clam
Clam
6
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%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +85%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +67.3%
Contains more CopperCopper +100.6%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +376.1%
Contains more ManganeseManganese +325.5%
Contains more SeleniumSelenium +2809.1%
~equal in Iron ~2.81mg

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.
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Clam
Clam
7
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2110%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +475.7%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +190%
~equal in Vitamin A ~171µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 2.2µg 64µg 112%
Sodium 10mg 1202mg 52%
Protein 3.39g 25.55g 44%
Phosphorus 71mg 338mg 38%
Copper 0.343mg 0.688mg 38%
Manganese 0.235mg 1mg 33%
Vitamin E 4.33mg 29%
Fiber 7.3g 0g 29%
Vitamin B2 0.074mg 0.426mg 27%
Vitamin C 1mg 22.1mg 23%
Cholesterol 0mg 67mg 22%
Zinc 0.39mg 2.73mg 21%
Carbs 62.64g 5.13g 19%
Fructose 12.47g 16%
Potassium 1162mg 628mg 16%
Vitamin B1 0.015mg 0.15mg 11%
Vitamin B3 2.589mg 3.354mg 5%
Folate 10µg 29µg 5%
Calories 241kcal 148kcal 5%
Calcium 55mg 92mg 4%
Polyunsaturated fat 0.074g 0.552g 3%
Choline 13.9mg 3%
Vitamin B5 0.516mg 0.68mg 3%
Vitamin B6 0.143mg 0.11mg 3%
Magnesium 32mg 18mg 3%
Vitamin K 3.1µg 3%
Fats 0.51g 1.95g 2%
Iron 2.66mg 2.81mg 2%
Saturated fat 0.017g 0.188g 1%
Vitamin A 180µg 171µg 1%
Net carbs 55.34g 5.13g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Monounsaturated fat 0.074g 0.172g 0%
Tryptophan 0.016mg 0.286mg 0%
Threonine 0.073mg 1.099mg 0%
Isoleucine 0.063mg 1.112mg 0%
Leucine 0.105mg 1.798mg 0%
Lysine 0.083mg 1.909mg 0%
Methionine 0.015mg 0.576mg 0%
Phenylalanine 0.062mg 0.915mg 0%
Valine 0.078mg 1.116mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Clam
Clam
4
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
Contains more CarbsCarbs +1121.1%
Contains more ProteinProtein +653.7%
Contains more FatsFats +282.4%
Contains more WaterWater +106%
Contains more OtherOther +45.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
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
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +132.4%
Contains more Poly. FatPolyunsaturated fat +645.9%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Clam
Clam vs Mussels
Mussels
Clam
Clam vs Oyster breaded and fried
Oyster breaded and fried
Clam
Clam vs Roe
Roe

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.