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  6. Eggnog vs. Clam

Eggnog vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between Eggnog and Clam?

  • Clam has more Vitamin B12, Selenium, Copper, Manganese, Phosphorus, Iron, Vitamin C, Zinc, and Vitamin B3 than Eggnog.
  • Clam's daily need coverage for Vitamin B12 is 4102% higher.
  • Eggnog is lower in Sodium.

We used Eggnog and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Eggnog 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.
Eggnog
Eggnog
3
:
7
Clam
Clam
Contains more Calcium +41.3%
Contains less Sodium -95.5%
Contains more Iron +1305%
Contains more Phosphorus +210.1%
Contains more Potassium +280.6%
Contains more Zinc +493.5%
Contains more Copper +5192.3%
Contains more Manganese +19900%
Contains more Selenium +1423.8%
Equal in Magnesium - 18
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +41.3%
Contains less Sodium -95.5%
Contains more Iron +1305%
Contains more Phosphorus +210.1%
Contains more Potassium +280.6%
Contains more Zinc +493.5%
Contains more Copper +5192.3%
Contains more Manganese +19900%
Contains more Selenium +1423.8%
Equal in Magnesium - 18

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.
Eggnog
Eggnog
3
:
9
Clam
Clam
Contains more Vitamin A +176.7%
Contains more Vitamin C +1373.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B3 +3094.3%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +120%
Contains more Folate +2800%
Contains more Vitamin B12 +21875.6%
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin A +176.7%
Contains more Vitamin C +1373.3%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B3 +3094.3%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +120%
Contains more Folate +2800%
Contains more Vitamin B12 +21875.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
3
:
2
Clam
Clam
Contains more Fats +114.9%
Contains more Carbs +56.9%
Contains more Water +29.7%
Contains more Protein +461.5%
Contains more Other +456.7%
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Clam
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 Fats +114.9%
Contains more Carbs +56.9%
Contains more Water +29.7%
Contains more Protein +461.5%
Contains more Other +456.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
1
:
2
Clam
Clam
Contains more Monounsaturated Fat +657%
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +178.8%
Eggnog
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +657%
Contains less Saturated Fat -92.7%
Contains more Polyunsaturated fat +178.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eggnog Clam
Lower in Sodium ok
Lower in Cholesterol 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 ok

All nutrients comparison - raw data values

Nutrient Eggnog Clam Opinion
Net carbs 8.05g 5.13g Eggnog
Protein 4.55g 25.55g Clam
Fats 4.19g 1.95g Eggnog
Carbs 8.05g 5.13g Eggnog
Calories 88kcal 148kcal Clam
Fructose 0.04g Eggnog
Sugar 8.05g Clam
Calcium 130mg 92mg Eggnog
Iron 0.2mg 2.81mg Clam
Magnesium 19mg 18mg Eggnog
Phosphorus 109mg 338mg Clam
Potassium 165mg 628mg Clam
Sodium 54mg 1202mg Eggnog
Zinc 0.46mg 2.73mg Clam
Copper 0.013mg 0.688mg Clam
Manganese 0.005mg 1mg Clam
Selenium 4.2µg 64µg Clam
Vitamin A 206IU 570IU Clam
Vitamin A RAE 59µg 171µg Clam
Vitamin E 0.21mg Eggnog
Vitamin D 49IU Eggnog
Vitamin D 1.2µg Eggnog
Vitamin C 1.5mg 22.1mg Clam
Vitamin B1 0.034mg 0.15mg Clam
Vitamin B2 0.19mg 0.426mg Clam
Vitamin B3 0.105mg 3.354mg Clam
Vitamin B5 0.417mg 0.68mg Clam
Vitamin B6 0.05mg 0.11mg Clam
Folate 1µg 29µg Clam
Vitamin B12 0.45µg 98.89µg Clam
Vitamin K 0.3µg Eggnog
Tryptophan 0.085mg 0.286mg Clam
Threonine 0.201mg 1.099mg Clam
Isoleucine 0.237mg 1.112mg Clam
Leucine 0.383mg 1.798mg Clam
Lysine 0.257mg 1.909mg Clam
Methionine 0.12mg 0.576mg Clam
Phenylalanine 0.225mg 0.915mg Clam
Valine 0.289mg 1.116mg Clam
Histidine 0.108mg 0.49mg Clam
Cholesterol 59mg 67mg Eggnog
Saturated Fat 2.591g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 1.302g 0.172g Eggnog
Polyunsaturated fat 0.198g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Eggnog
1063%
Clam
Minerals Daily Need Coverage Score
17%
Eggnog
129%
Clam

Comparison summary

Which food contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 1148mg)
Which food is lower in Cholesterol?
Eggnog
Eggnog is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 8.05g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 2.403g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 28)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.