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  6. Mixed nuts vs. Clam

Mixed nuts vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between mixed nuts and clam?

  • Mixed nuts are richer in magnesium, manganese, fiber, vitamin B3, and copper, while clam is higher in vitamin B12, selenium, and vitamin C.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Clam is lower in saturated fat.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Clam
Clam
1
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 +1172.2%
Contains more CalciumCalcium +27.2%
Contains more CopperCopper +31.8%
Contains more ZincZinc +23.1%
Contains more PhosphorusPhosphorus +34.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +104%
Contains more SeleniumSelenium +88.8%
~equal in Potassium ~628mg
~equal in Iron ~2.81mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Clam
Clam
4
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 B1Vitamin B1 +26%
Contains more Vitamin B3Vitamin B3 +129.8%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +220%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4320%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +117.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Clam
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 +2666.7%
Contains more CarbsCarbs +310.3%
Contains more ProteinProtein +27.5%
Contains more WaterWater +2959.6%
Contains more OtherOther +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Clam
Clam
1
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 +16462.8%
Contains more Poly. FatPolyunsaturated fat +2547.1%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Polyunsaturated fat 14.612g 0.552g 94%
Fats 53.95g 1.95g 80%
Monounsaturated fat 28.488g 0.172g 71%
Selenium 33.9µg 64µg 55%
Vitamin E 7.82mg 52%
Sodium 5mg 1202mg 52%
Magnesium 229mg 18mg 50%
Manganese 2.04mg 1mg 45%
Saturated fat 8.711g 0.188g 39%
Fiber 7g 0g 28%
Vitamin B3 7.709mg 3.354mg 27%
Copper 0.907mg 0.688mg 24%
Vitamin C 0.5mg 22.1mg 24%
Calories 607kcal 148kcal 23%
Cholesterol 0mg 67mg 22%
Vitamin B6 0.352mg 0.11mg 19%
Vitamin A 0µg 171µg 19%
Vitamin B2 0.196mg 0.426mg 18%
Phosphorus 456mg 338mg 17%
Folate 83µg 29µg 14%
Protein 20.04g 25.55g 11%
Choline 52mg 9%
Vitamin B5 1.14mg 0.68mg 9%
Zinc 3.36mg 2.73mg 6%
Vitamin K 5.7µg 5%
Carbs 21.05g 5.13g 5%
Vitamin B1 0.189mg 0.15mg 3%
Iron 2.61mg 2.81mg 3%
Calcium 117mg 92mg 3%
Starch 4.2g 2%
Net carbs 14.05g 5.13g N/A
Potassium 632mg 628mg 0%
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.286mg 0%
Threonine 0.703mg 1.099mg 0%
Isoleucine 0.826mg 1.112mg 0%
Leucine 1.656mg 1.798mg 0%
Lysine 0.782mg 1.909mg 0%
Methionine 0.283mg 0.576mg 0%
Phenylalanine 1.182mg 0.915mg 0%
Valine 1.001mg 1.116mg 0%
Histidine 0.572mg 0.49mg 0%
Omega-3 - EPA 0.005g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0g 0.104g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
983%
Clam
Minerals Daily Need Coverage Score
139%
Mixed nuts
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1197mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 8.523g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.