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  6. Pumpkin seeds vs. Clam

Pumpkin seeds vs. Clam — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and clam

  • Pumpkin seeds have more fiber, zinc, and magnesium; however, clam has more vitamin B12, phosphorus, vitamin B2, vitamin C, and manganese.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Clam
Clam
4
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 +1355.6%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +17.8%
Contains more ZincZinc +277.3%
Contains less SodiumSodium -98.5%
Contains more CalciumCalcium +67.3%
Contains more PhosphorusPhosphorus +267.4%
Contains more ManganeseManganese +101.6%
~equal in Copper ~0.688mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Clam
Clam
9
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 CVitamin C +7266.7%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +719.2%
Contains more Vitamin B3Vitamin B3 +1072.7%
Contains more Vitamin B5Vitamin B5 +1114.3%
Contains more Vitamin B6Vitamin B6 +197.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 64µg 116%
Fiber 18.4g 0g 74%
Zinc 10.3mg 2.73mg 69%
Magnesium 262mg 18mg 58%
Polyunsaturated fat 8.844g 0.552g 55%
Sodium 18mg 1202mg 51%
Phosphorus 92mg 338mg 35%
Vitamin B2 0.052mg 0.426mg 29%
Fats 19.4g 1.95g 27%
Vitamin C 0.3mg 22.1mg 24%
Manganese 0.496mg 1mg 22%
Cholesterol 0mg 67mg 22%
Vitamin B3 0.286mg 3.354mg 19%
Vitamin A 3µg 171µg 19%
Carbs 53.75g 5.13g 16%
Saturated fat 3.67g 0.188g 16%
Monounsaturated fat 6.032g 0.172g 15%
Calories 446kcal 148kcal 15%
Protein 18.55g 25.55g 14%
Vitamin B5 0.056mg 0.68mg 12%
Vitamin B1 0.034mg 0.15mg 10%
Potassium 919mg 628mg 9%
Vitamin B6 0.037mg 0.11mg 6%
Iron 3.31mg 2.81mg 6%
Folate 9µg 29µg 5%
Calcium 55mg 92mg 4%
Net carbs 35.35g 5.13g N/A
Copper 0.69mg 0.688mg 0%
Tryptophan 0.326mg 0.286mg 0%
Threonine 0.683mg 1.099mg 0%
Isoleucine 0.956mg 1.112mg 0%
Leucine 1.572mg 1.798mg 0%
Lysine 1.386mg 1.909mg 0%
Methionine 0.417mg 0.576mg 0%
Phenylalanine 0.924mg 0.915mg 0%
Valine 1.491mg 1.116mg 0%
Histidine 0.515mg 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Clam
Clam
2
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 +894.9%
Contains more CarbsCarbs +947.8%
Contains more ProteinProtein +37.7%
Contains more WaterWater +1314.2%
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +3407%
Contains more Poly. FatPolyunsaturated fat +1502.2%
Contains less Sat. FatSaturated fat -94.9%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.