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  6. Brazil nut vs. Clam

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.
  • Brazil nut has a lower glycemic index (10) than clam (27).

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

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +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
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% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Brazil nut Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 1917µg 64µg 3369%
Polyunsaturated fat 24.399g 0.552g 159%
Copper 1.743mg 0.688mg 117%
Fats 67.1g 1.95g 100%
Magnesium 376mg 18mg 85%
Saturated fat 16.134g 0.188g 72%
Monounsaturated fat 23.879g 0.172g 59%
Phosphorus 725mg 338mg 55%
Sodium 3mg 1202mg 52%
Vitamin B1 0.617mg 0.15mg 39%
Vitamin E 5.65mg 38%
Vitamin B2 0.035mg 0.426mg 30%
Fiber 7.5g 0g 30%
Calories 659kcal 148kcal 26%
Vitamin C 0.7mg 22.1mg 24%
Protein 14.32g 25.55g 22%
Cholesterol 0mg 67mg 22%
Vitamin B3 0.295mg 3.354mg 19%
Vitamin A 0µg 171µg 19%
Zinc 4.06mg 2.73mg 12%
Manganese 1.223mg 1mg 10%
Vitamin B5 0.184mg 0.68mg 10%
Calcium 160mg 92mg 7%
Iron 2.43mg 2.81mg 5%
Choline 28.8mg 5%
Folate 22µg 29µg 2%
Carbs 11.74g 5.13g 2%
Vitamin B6 0.101mg 0.11mg 1%
Potassium 659mg 628mg 1%
Net carbs 4.24g 5.13g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.286mg 0%
Threonine 0.365mg 1.099mg 0%
Isoleucine 0.518mg 1.112mg 0%
Leucine 1.19mg 1.798mg 0%
Lysine 0.49mg 1.909mg 0%
Methionine 1.124mg 0.576mg 0%
Phenylalanine 0.639mg 0.915mg 0%
Valine 0.76mg 1.116mg 0%
Histidine 0.409mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.104g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
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
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%

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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.