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Brazil nut vs. Clam — In-Depth Nutrition Comparison

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What are the differences between Brazil nut and Clam?

  • Brazil nut is higher in Selenium, Copper, Magnesium, Phosphorus, Vitamin B1, and Fiber, however, Clam is richer in Vitamin B12, and Vitamin B2.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Clam has less Saturated Fat.

We used Nuts, brazilnuts, dried, unblanched and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +1988.9%
Contains more CalciumCalcium +73.9%
Contains more CopperCopper +153.3%
Contains more ZincZinc +48.7%
Contains more PhosphorusPhosphorus +114.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +22.3%
Contains more SeleniumSelenium +2895.3%
Contains more IronIron +15.6%
~equal in Potassium ~628mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Clam
7
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +311.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3057.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1117.1%
Contains more Vitamin B3Vitamin B3 +1036.9%
Contains more Vitamin B5Vitamin B5 +269.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.8%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.11mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 FatsFats +3341%
Contains more CarbsCarbs +128.8%
Contains more ProteinProtein +78.4%
Contains more WaterWater +1760.8%
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
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 +13783.1%
Contains more Poly. FatPolyunsaturated fat +4320.1%
Contains less Sat. FatSaturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Clam Opinion
Calories 659kcal 148kcal Brazil nut
Protein 14.32g 25.55g Clam
Fats 67.1g 1.95g Brazil nut
Vitamin C 0.7mg 22.1mg Clam
Net carbs 4.24g 5.13g Clam
Carbs 11.74g 5.13g Brazil nut
Cholesterol 0mg 67mg Brazil nut
Magnesium 376mg 18mg Brazil nut
Calcium 160mg 92mg Brazil nut
Potassium 659mg 628mg Brazil nut
Iron 2.43mg 2.81mg Clam
Sugar 2.33g Clam
Fiber 7.5g 0g Brazil nut
Copper 1.743mg 0.688mg Brazil nut
Zinc 4.06mg 2.73mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 725mg 338mg Brazil nut
Sodium 3mg 1202mg Brazil nut
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 5.65mg Brazil nut
Manganese 1.223mg 1mg Brazil nut
Selenium 1917µg 64µg Brazil nut
Vitamin B1 0.617mg 0.15mg Brazil nut
Vitamin B2 0.035mg 0.426mg Clam
Vitamin B3 0.295mg 3.354mg Clam
Vitamin B5 0.184mg 0.68mg Clam
Vitamin B6 0.101mg 0.11mg Clam
Vitamin B12 0µg 98.89µg Clam
Folate 22µg 29µg Clam
Choline 28.8mg Brazil nut
Saturated Fat 16.134g 0.188g Clam
Monounsaturated Fat 23.879g 0.172g Brazil nut
Polyunsaturated fat 24.399g 0.552g Brazil nut
Tryptophan 0.135mg 0.286mg Clam
Threonine 0.365mg 1.099mg Clam
Isoleucine 0.518mg 1.112mg Clam
Leucine 1.19mg 1.798mg Clam
Lysine 0.49mg 1.909mg Clam
Methionine 1.124mg 0.576mg Brazil nut
Phenylalanine 0.639mg 0.915mg Clam
Valine 0.76mg 1.116mg Clam
Histidine 0.409mg 0.49mg Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - ALA 0.018g Brazil nut
Omega-3 - DPA 0g 0.104g Clam
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
27%
Brazil nut
981%
Clam
Minerals Daily Need Coverage Score
1208%
Brazil nut
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 15.946g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1199mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Brazil nut
Brazil nut 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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.