Prunes vs. Clam — In-Depth Nutrition Comparison
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Significant differences between prunes and clam
- Prunes have more fiber; however, clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, vitamin C, and iron.
- Clam covers your daily vitamin B12 needs 4120% more than prunes.
- Prunes contain less sodium.
Specific food types used in this comparison are Plums, dried (prunes), uncooked 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 | +127.8% |
| Contains more PotassiumPotassium | +16.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +114% |
| Contains more IronIron | +202.2% |
| Contains more CopperCopper | +144.8% |
| Contains more ZincZinc | +520.5% |
| Contains more PhosphorusPhosphorus | +389.9% |
| Contains more ManganeseManganese | +234.4% |
| Contains more SeleniumSelenium | +21233.3% |
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 | +86.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3583.3% |
| Contains more Vitamin AVitamin A | +338.5% |
| Contains more Vitamin B1Vitamin B1 | +194.1% |
| Contains more Vitamin B2Vitamin B2 | +129% |
| Contains more Vitamin B3Vitamin B3 | +78.2% |
| Contains more Vitamin B5Vitamin B5 | +61.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +625% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1145.2% |
| Contains more ProteinProtein | +1072% |
| Contains more FatsFats | +413.2% |
| Contains more WaterWater | +105.8% |
| Contains more OtherOther | +41.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -53.2% |
| Contains more Mono. FatMonounsaturated fat | +224.5% |
| Contains more Poly. FatPolyunsaturated fat | +790.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 0.3µg | 64µg | 116% |
| Sodium | 2mg | 1202mg | 52% |
| Vitamin K | 59.5µg | 50% | |
| Protein | 2.18g | 25.55g | 47% |
| Copper | 0.281mg | 0.688mg | 45% |
| Phosphorus | 69mg | 338mg | 38% |
| Manganese | 0.299mg | 1mg | 30% |
| Fiber | 7.1g | 0g | 28% |
| Vitamin C | 0.6mg | 22.1mg | 24% |
| Iron | 0.93mg | 2.81mg | 24% |
| Cholesterol | 0mg | 67mg | 22% |
| Zinc | 0.44mg | 2.73mg | 21% |
| Carbs | 63.88g | 5.13g | 20% |
| Vitamin B2 | 0.186mg | 0.426mg | 18% |
| Fructose | 12.45g | 16% | |
| Vitamin A | 39µg | 171µg | 15% |
| Vitamin B3 | 1.882mg | 3.354mg | 9% |
| Vitamin B1 | 0.051mg | 0.15mg | 8% |
| Vitamin B6 | 0.205mg | 0.11mg | 7% |
| Folate | 4µg | 29µg | 6% |
| Vitamin B5 | 0.422mg | 0.68mg | 5% |
| Calories | 240kcal | 148kcal | 5% |
| Calcium | 43mg | 92mg | 5% |
| Magnesium | 41mg | 18mg | 5% |
| Vitamin E | 0.43mg | 3% | |
| Potassium | 732mg | 628mg | 3% |
| Polyunsaturated fat | 0.062g | 0.552g | 3% |
| Fats | 0.38g | 1.95g | 2% |
| Choline | 10.1mg | 2% | |
| Starch | 5.11g | 2% | |
| Net carbs | 56.78g | 5.13g | N/A |
| Sugar | 38.13g | N/A | |
| Saturated fat | 0.088g | 0.188g | 0% |
| Monounsaturated fat | 0.053g | 0.172g | 0% |
| Tryptophan | 0.025mg | 0.286mg | 0% |
| Threonine | 0.049mg | 1.099mg | 0% |
| Isoleucine | 0.041mg | 1.112mg | 0% |
| Leucine | 0.066mg | 1.798mg | 0% |
| Lysine | 0.05mg | 1.909mg | 0% |
| Methionine | 0.016mg | 0.576mg | 0% |
| Phenylalanine | 0.052mg | 0.915mg | 0% |
| Valine | 0.056mg | 1.116mg | 0% |
| Histidine | 0.027mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
983%
Minerals Daily Need Coverage Score
32%
129%
Comparison summary
Which food is lower in Cholesterol?
Prunes is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.1g)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 2)
Which food is cheaper?
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
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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.