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Dulce de Leche vs. Clam — In-Depth Nutrition Comparison

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The main differences between dulce de Leche and clam

  • Clam is richer than dulce de Leche in vitamin B12, selenium, copper, manganese, iron, vitamin C, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin B12 for clam is 4108% higher.
  • Dulce de Leche contains 24 times more saturated fat than clam. Dulce de Leche contains 4.534g of saturated fat, while clam contains 0.188g.
  • Clam has a lower glycemic index than dulce de Leche.

Food types used in this article are Dulce de Leche and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Dulce de Leche vs Clam infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Clam
7
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 +22.2%
Contains more CalciumCalcium +172.8%
Contains less SodiumSodium -89.3%
Contains more PotassiumPotassium +79.4%
Contains more IronIron +1552.9%
Contains more CopperCopper +17100%
Contains more ZincZinc +245.6%
Contains more PhosphorusPhosphorus +75.1%
Contains more ManganeseManganese +49900%
Contains more SeleniumSelenium +2270.4%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +131.1%
Contains more Vitamin B1Vitamin B1 +837.5%
Contains more Vitamin B3Vitamin B3 +1497.1%
Contains more Vitamin B6Vitamin B6 +587.5%
Contains more Vitamin B12Vitamin B12 +31800%
Contains more FolateFolate +163.6%
~equal in Vitamin B2 ~0.426mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Clam
3
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 FatsFats +276.9%
Contains more CarbsCarbs +978.9%
Contains more ProteinProtein +273.5%
Contains more WaterWater +121.7%
Contains more OtherOther +113.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
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 more Mono. FatMonounsaturated fat +1145.9%
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +47.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dulce de Leche Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dulce de Leche Clam DV% diff.
Vitamin B12 0.31µg 98.89µg 4108%
Selenium 2.7µg 64µg 111%
Copper 0.004mg 0.688mg 76%
Sodium 129mg 1202mg 47%
Manganese 0.002mg 1mg 43%
Protein 6.84g 25.55g 37%
Iron 0.17mg 2.81mg 33%
Vitamin C 2.6mg 22.1mg 22%
Phosphorus 193mg 338mg 21%
Saturated fat 4.534g 0.188g 20%
Vitamin B3 0.21mg 3.354mg 20%
Zinc 0.79mg 2.73mg 18%
Carbs 55.35g 5.13g 17%
Calcium 251mg 92mg 16%
Choline 89.1mg 16%
Cholesterol 29mg 67mg 13%
Vitamin B1 0.016mg 0.15mg 11%
Vitamin A 74µg 171µg 11%
Calories 315kcal 148kcal 8%
Fats 7.35g 1.95g 8%
Potassium 350mg 628mg 8%
Vitamin B6 0.016mg 0.11mg 7%
Folate 11µg 29µg 5%
Monounsaturated fat 2.143g 0.172g 5%
Vitamin B5 0.835mg 0.68mg 3%
Vitamin B2 0.405mg 0.426mg 2%
Vitamin D 0.2µg 1%
Polyunsaturated fat 0.375g 0.552g 1%
Vitamin D 6IU 1%
Vitamin K 1.3µg 1%
Vitamin E 0.2mg 1%
Magnesium 22mg 18mg 1%
Net carbs 55.35g 5.13g N/A
Sugar 49.74g N/A
Trans fat 0.364g N/A
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0.104g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Dulce de Leche
983%
Clam
Minerals Daily Need Coverage Score
27%
Dulce de Leche
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Dulce de Leche
Dulce de Leche is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 1073mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 49.74g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 4.346g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 15)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.