Filo vs. Clam — In-Depth Nutrition Comparison
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What are the differences between filo and clam?
- Filo is higher in vitamin B1; however, clam is richer in vitamin B12, selenium, copper, phosphorus, vitamin C, manganese, and zinc.
- Clam's daily need coverage for vitamin B12 is 4120% more.
- Clam contains 4 times less vitamin B1 than filo. Filo contains 0.541mg of vitamin B1, while clam contains 0.15mg.
- Filo has less sodium.
- Clam has a lower glycemic index (27) than filo (38).
We used Phyllo dough and Mollusks, clam, mixed species, cooked, moist heat types in this article.
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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 IronIron | +14.2% |
| Contains less SodiumSodium | -59.8% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +736.4% |
| Contains more PotassiumPotassium | +748.6% |
| Contains more CopperCopper | +581.2% |
| Contains more ZincZinc | +457.1% |
| Contains more PhosphorusPhosphorus | +350.7% |
| Contains more ManganeseManganese | +110.1% |
| Contains more SeleniumSelenium | +174.7% |
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 B1Vitamin B1 | +260.7% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +203.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24.9% |
| Contains more Vitamin B5Vitamin B5 | +125.2% |
| Contains more Vitamin B6Vitamin B6 | +266.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 23.3µg | 64µg | 74% |
| Copper | 0.101mg | 0.688mg | 65% |
| Phosphorus | 75mg | 338mg | 38% |
| Protein | 7.1g | 25.55g | 37% |
| Vitamin B1 | 0.541mg | 0.15mg | 33% |
| Sodium | 483mg | 1202mg | 31% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Manganese | 0.476mg | 1mg | 23% |
| Cholesterol | 0mg | 67mg | 22% |
| Zinc | 0.49mg | 2.73mg | 20% |
| Vitamin A | 0µg | 171µg | 19% |
| Carbs | 52.6g | 5.13g | 16% |
| Potassium | 74mg | 628mg | 16% |
| Folate | 88µg | 29µg | 15% |
| Calories | 299kcal | 148kcal | 8% |
| Fiber | 1.9g | 0g | 8% |
| Calcium | 11mg | 92mg | 8% |
| Vitamin B5 | 0.302mg | 0.68mg | 8% |
| Monounsaturated fat | 3.149g | 0.172g | 7% |
| Vitamin B2 | 0.341mg | 0.426mg | 7% |
| Vitamin B6 | 0.03mg | 0.11mg | 6% |
| Saturated fat | 1.47g | 0.188g | 6% |
| Fats | 6g | 1.95g | 6% |
| Iron | 3.21mg | 2.81mg | 5% |
| Vitamin B3 | 4.073mg | 3.354mg | 4% |
| Vitamin K | 2.5µg | 2% | |
| Polyunsaturated fat | 0.923g | 0.552g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Magnesium | 15mg | 18mg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 50.7g | 5.13g | N/A |
| Sugar | 0.18g | N/A | |
| Tryptophan | 0.088mg | 0.286mg | 0% |
| Threonine | 0.194mg | 1.099mg | 0% |
| Isoleucine | 0.246mg | 1.112mg | 0% |
| Leucine | 0.49mg | 1.798mg | 0% |
| Lysine | 0.158mg | 1.909mg | 0% |
| Methionine | 0.126mg | 0.576mg | 0% |
| Phenylalanine | 0.359mg | 0.915mg | 0% |
| Valine | 0.286mg | 1.116mg | 0% |
| Histidine | 0.159mg | 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 FatsFats | +207.7% |
| Contains more CarbsCarbs | +925.3% |
| Contains more ProteinProtein | +259.9% |
| Contains more WaterWater | +95.2% |
| Contains more OtherOther | +119.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1730.8% |
| Contains more Poly. FatPolyunsaturated fat | +67.2% |
| Contains less Sat. FatSaturated fat | -87.2% |
