Dried fruit vs. Clam — In-Depth Nutrition Comparison
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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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
983%
Minerals Daily Need Coverage Score
44%
129%
Comparison summary
Which food is lower in Cholesterol?
Dried fruit is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 1192mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.171g)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 4)
Which food is cheaper?
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.