Pumpkin pie vs. Clam — In-Depth Nutrition Comparison
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A recap on differences between pumpkin pie and clam
- Pumpkin pie is higher in vitamin A, yet clam is higher in vitamin B12, selenium, copper, phosphorus, manganese, vitamin C, iron, and vitamin B2.
- Clam covers your daily vitamin B12 needs 4106% more than pumpkin pie.
- Pumpkin pie contains 6 times more vitamin A than clam. While pumpkin pie contains 3434IU of vitamin A, clam contains only 570IU.
- The amount of sodium in pumpkin pie is lower.
- The glycemic index of clam is lower.
Food varieties used in this article are Pie, pumpkin, commercially prepared and Mollusks, clam, mixed species, cooked, moist heat.
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.
| Contains less SodiumSodium | -80.1% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +43.8% |
| Contains more PotassiumPotassium | +276% |
| Contains more IronIron | +212.2% |
| Contains more CopperCopper | +364.9% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +317.3% |
| Contains more ManganeseManganese | +340.5% |
| Contains more SeleniumSelenium | +1085.2% |
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 | +162% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +243.5% |
| Contains more Vitamin B3Vitamin B3 | +203% |
| Contains more Vitamin B5Vitamin B5 | +50.4% |
| Contains more Vitamin B6Vitamin B6 | +74.6% |
| Contains more Vitamin B12Vitamin B12 | +28154.3% |
| Contains more FolateFolate | +11.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.35µg | 98.89µg | 4106% |
| Selenium | 5.4µg | 64µg | 107% |
| Copper | 0.148mg | 0.688mg | 60% |
| Protein | 3.9g | 25.55g | 43% |
| Sodium | 239mg | 1202mg | 42% |
| Phosphorus | 81mg | 338mg | 37% |
| Manganese | 0.227mg | 1mg | 34% |
| Vitamin A | 448µg | 171µg | 31% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Iron | 0.9mg | 2.81mg | 24% |
| Vitamin B2 | 0.124mg | 0.426mg | 23% |
| Zinc | 0.39mg | 2.73mg | 21% |
| Cholesterol | 26mg | 67mg | 14% |
| Potassium | 167mg | 628mg | 14% |
| Vitamin B3 | 1.107mg | 3.354mg | 14% |
| Fats | 9.75g | 1.95g | 12% |
| Vitamin K | 13.2µg | 11% | |
| Monounsaturated fat | 4.6g | 0.172g | 11% |
| Carbs | 34.83g | 5.13g | 10% |
| Saturated fat | 1.988g | 0.188g | 8% |
| Polyunsaturated fat | 1.77g | 0.552g | 8% |
| Choline | 37.5mg | 7% | |
| Fiber | 1.8g | 0g | 7% |
| Vitamin E | 0.76mg | 5% | |
| Vitamin B5 | 0.452mg | 0.68mg | 5% |
| Calories | 243kcal | 148kcal | 5% |
| Fructose | 2.85g | 4% | |
| Starch | 10.73g | 4% | |
| Vitamin B6 | 0.063mg | 0.11mg | 4% |
| Calcium | 64mg | 92mg | 3% |
| Vitamin B1 | 0.177mg | 0.15mg | 2% |
| Folate | 26µg | 29µg | 1% |
| Magnesium | 14mg | 18mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Net carbs | 33.03g | 5.13g | N/A |
| Vitamin D | 2IU | 0% | |
| Sugar | 18.88g | N/A | |
| Tryptophan | 0.048mg | 0.286mg | 0% |
| Threonine | 0.154mg | 1.099mg | 0% |
| Isoleucine | 0.158mg | 1.112mg | 0% |
| Leucine | 0.297mg | 1.798mg | 0% |
| Lysine | 0.192mg | 1.909mg | 0% |
| Methionine | 0.249mg | 0.576mg | 0% |
| Phenylalanine | 0.175mg | 0.915mg | 0% |
| Valine | 0.211mg | 1.116mg | 0% |
| Histidine | 0.088mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +578.9% |
| Contains more ProteinProtein | +555.1% |
| Contains more WaterWater | +26.3% |
| Contains more OtherOther | +230.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
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 | +2574.4% |
| Contains more Poly. FatPolyunsaturated fat | +220.7% |
| Contains less Sat. FatSaturated fat | -90.5% |
