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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.

Infographic

Prunes 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.
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Clam
7
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 +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.
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 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%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Clam
4
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 +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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 -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.
Prunes Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Clam 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?

ok
ok
is better in case of low diet
Prunes 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
26%
Prunes
983%
Clam
Minerals Daily Need Coverage Score
32%
Prunes
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.1g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 2)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.