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Mulberry vs. Clam — In-Depth Nutrition Comparison

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How are mulberries and clam different?

  • Mulberries are higher in vitamin C; however, clam is richer in vitamin B12, selenium, copper, phosphorus, vitamin B2, zinc, and vitamin B3.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Mulberries contain 2 times more vitamin C than clam. While mulberries contain 36.4mg of vitamin C, clam contains only 22.1mg.
  • Mulberries have less sodium.

Mulberries, raw and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Clam
8
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 less SodiumSodium -99.2%
Contains more CalciumCalcium +135.9%
Contains more PotassiumPotassium +223.7%
Contains more IronIron +51.9%
Contains more CopperCopper +1046.7%
Contains more ZincZinc +2175%
Contains more PhosphorusPhosphorus +789.5%
Contains more SeleniumSelenium +10566.7%
~equal in Magnesium ~18mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Clam
8
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 CVitamin C +64.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B1Vitamin B1 +417.2%
Contains more Vitamin B2Vitamin B2 +321.8%
Contains more Vitamin B3Vitamin B3 +441%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 CarbsCarbs +91%
Contains more WaterWater +37.8%
Contains more ProteinProtein +1674.3%
Contains more FatsFats +400%
Contains more OtherOther +440.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +319.5%
Contains more Poly. FatPolyunsaturated fat +166.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.6µg 64µg 115%
Copper 0.06mg 0.688mg 70%
Sodium 10mg 1202mg 52%
Protein 1.44g 25.55g 48%
Manganese 1mg 43%
Phosphorus 38mg 338mg 43%
Vitamin B2 0.101mg 0.426mg 25%
Zinc 0.12mg 2.73mg 24%
Cholesterol 0mg 67mg 22%
Vitamin A 1µg 171µg 19%
Vitamin B3 0.62mg 3.354mg 17%
Vitamin C 36.4mg 22.1mg 16%
Vitamin B5 0.68mg 14%
Potassium 194mg 628mg 13%
Iron 1.85mg 2.81mg 12%
Vitamin B1 0.029mg 0.15mg 10%
Fiber 1.7g 0g 7%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Folate 6µg 29µg 6%
Vitamin B6 0.05mg 0.11mg 5%
Calories 43kcal 148kcal 5%
Calcium 39mg 92mg 5%
Carbs 9.8g 5.13g 2%
Fats 0.39g 1.95g 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.207g 0.552g 2%
Saturated fat 0.027g 0.188g 1%
Net carbs 8.1g 5.13g N/A
Magnesium 18mg 18mg 0%
Sugar 8.1g N/A
Monounsaturated fat 0.041g 0.172g 0%
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%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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
17%
Mulberry
983%
Clam
Minerals Daily Need Coverage Score
16%
Mulberry
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 1192mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.161g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 8.1g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.4)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.