Leek vs. Clam — In-Depth Nutrition Comparison
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A recap on differences between leek and clam
- Leek is higher in vitamin A, yet clam is higher in vitamin B12, selenium, copper, phosphorus, vitamin B2, zinc, and manganese.
- Clam covers your daily vitamin B12 needs 4120% more than leek.
- Leek contains 3 times more vitamin A than clam. While leek contains 1667IU of vitamin A, clam contains only 570IU.
- The amount of sodium in leek is lower.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw 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 | +55.6% |
| Contains less SodiumSodium | -98.3% |
| Contains more CalciumCalcium | +55.9% |
| Contains more PotassiumPotassium | +248.9% |
| Contains more IronIron | +33.8% |
| Contains more CopperCopper | +473.3% |
| Contains more ZincZinc | +2175% |
| Contains more PhosphorusPhosphorus | +865.7% |
| Contains more ManganeseManganese | +107.9% |
| Contains more SeleniumSelenium | +6300% |
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 | +111.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +120.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +84.2% |
| Contains more Vitamin AVitamin A | +106% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +1320% |
| Contains more Vitamin B3Vitamin B3 | +738.5% |
| Contains more Vitamin B5Vitamin B5 | +385.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 1µg | 64µg | 115% |
| Copper | 0.12mg | 0.688mg | 63% |
| Sodium | 20mg | 1202mg | 51% |
| Protein | 1.5g | 25.55g | 48% |
| Phosphorus | 35mg | 338mg | 43% |
| Vitamin K | 47µg | 39% | |
| Vitamin B2 | 0.03mg | 0.426mg | 30% |
| Zinc | 0.12mg | 2.73mg | 24% |
| Manganese | 0.481mg | 1mg | 23% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin B3 | 0.4mg | 3.354mg | 18% |
| Potassium | 180mg | 628mg | 13% |
| Vitamin B5 | 0.14mg | 0.68mg | 11% |
| Vitamin C | 12mg | 22.1mg | 11% |
| Vitamin A | 83µg | 171µg | 10% |
| Iron | 2.1mg | 2.81mg | 9% |
| Vitamin B6 | 0.233mg | 0.11mg | 9% |
| Folate | 64µg | 29µg | 9% |
| Vitamin B1 | 0.06mg | 0.15mg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin E | 0.92mg | 6% | |
| Calories | 61kcal | 148kcal | 4% |
| Calcium | 59mg | 92mg | 3% |
| Carbs | 14.15g | 5.13g | 3% |
| Fats | 0.3g | 1.95g | 3% |
| Polyunsaturated fat | 0.166g | 0.552g | 3% |
| Magnesium | 28mg | 18mg | 2% |
| Choline | 9.5mg | 2% | |
| Saturated fat | 0.04g | 0.188g | 1% |
| Net carbs | 12.35g | 5.13g | N/A |
| Sugar | 3.9g | N/A | |
| Monounsaturated fat | 0.004g | 0.172g | 0% |
| Tryptophan | 0.012mg | 0.286mg | 0% |
| Threonine | 0.063mg | 1.099mg | 0% |
| Isoleucine | 0.052mg | 1.112mg | 0% |
| Leucine | 0.096mg | 1.798mg | 0% |
| Lysine | 0.078mg | 1.909mg | 0% |
| Methionine | 0.018mg | 0.576mg | 0% |
| Phenylalanine | 0.055mg | 0.915mg | 0% |
| Valine | 0.056mg | 1.116mg | 0% |
| Histidine | 0.025mg | 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 CarbsCarbs | +175.8% |
| Contains more WaterWater | +30.4% |
| Contains more ProteinProtein | +1603.3% |
| Contains more FatsFats | +550% |
| Contains more OtherOther | +255.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.7% |
| Contains more Mono. FatMonounsaturated fat | +4200% |
| Contains more Poly. FatPolyunsaturated fat | +232.5% |
