Pumpkin vs. Clam — In-Depth Nutrition Comparison
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Differences between pumpkin and clam
- Pumpkin has more vitamin A, while clam has more vitamin B12, selenium, copper, phosphorus, manganese, iron, and vitamin B2.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- Clam contains 15 times less vitamin A than pumpkin. Pumpkin contains 8513IU of vitamin A, while clam contains 570IU.
- The amount of sodium in pumpkin is lower.
- Clam has a lower glycemic index. The glycemic index of clam is 27, while the glycemic index of pumpkin is 52.
The food types used in this comparison are Pumpkin, raw 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 less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +338.1% |
| Contains more PotassiumPotassium | +84.7% |
| Contains more IronIron | +251.3% |
| Contains more CopperCopper | +441.7% |
| Contains more ZincZinc | +753.1% |
| Contains more PhosphorusPhosphorus | +668.2% |
| Contains more ManganeseManganese | +700% |
| 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 AVitamin A | +149.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +145.6% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +287.3% |
| Contains more Vitamin B3Vitamin B3 | +459% |
| Contains more Vitamin B5Vitamin B5 | +128.2% |
| Contains more Vitamin B6Vitamin B6 | +80.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +81.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +26.7% |
| Contains more WaterWater | +43.9% |
| Contains more ProteinProtein | +2455% |
| Contains more FatsFats | +1850% |
| Contains more OtherOther | +366.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.3% |
| Contains more Mono. FatMonounsaturated fat | +1223.1% |
| Contains more Poly. FatPolyunsaturated fat | +10940% |
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% |
| Copper | 0.127mg | 0.688mg | 62% |
| Sodium | 1mg | 1202mg | 52% |
| Protein | 1g | 25.55g | 49% |
| Phosphorus | 44mg | 338mg | 42% |
| Manganese | 0.125mg | 1mg | 38% |
| Vitamin A | 426µg | 171µg | 28% |
| Iron | 0.8mg | 2.81mg | 25% |
| Vitamin B2 | 0.11mg | 0.426mg | 24% |
| Zinc | 0.32mg | 2.73mg | 22% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin B3 | 0.6mg | 3.354mg | 17% |
| Vitamin C | 9mg | 22.1mg | 15% |
| Potassium | 340mg | 628mg | 8% |
| Vitamin B1 | 0.05mg | 0.15mg | 8% |
| Vitamin B5 | 0.298mg | 0.68mg | 8% |
| Calcium | 21mg | 92mg | 7% |
| Vitamin E | 1.06mg | 7% | |
| Calories | 26kcal | 148kcal | 6% |
| Polyunsaturated fat | 0.005g | 0.552g | 4% |
| Vitamin B6 | 0.061mg | 0.11mg | 4% |
| Folate | 16µg | 29µg | 3% |
| Fats | 0.1g | 1.95g | 3% |
| Fiber | 0.5g | 0g | 2% |
| Vitamin K | 1.1µg | 1% | |
| Magnesium | 12mg | 18mg | 1% |
| Choline | 8.2mg | 1% | |
| Saturated fat | 0.052g | 0.188g | 1% |
| Net carbs | 6g | 5.13g | N/A |
| Carbs | 6.5g | 5.13g | 0% |
| Sugar | 2.76g | N/A | |
| Monounsaturated fat | 0.013g | 0.172g | 0% |
| Tryptophan | 0.012mg | 0.286mg | 0% |
| Threonine | 0.029mg | 1.099mg | 0% |
| Isoleucine | 0.031mg | 1.112mg | 0% |
| Leucine | 0.046mg | 1.798mg | 0% |
| Lysine | 0.054mg | 1.909mg | 0% |
| Methionine | 0.011mg | 0.576mg | 0% |
| Phenylalanine | 0.032mg | 0.915mg | 0% |
| Valine | 0.035mg | 1.116mg | 0% |
| Histidine | 0.016mg | 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
23%
983%
Minerals Daily Need Coverage Score
16%
129%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1201mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.136g)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 25)
Which food is cheaper?
Clam is cheaper (difference - $0.2)
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.