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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 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 | +3407% |
| Contains more Poly. FatPolyunsaturated fat | +1502.2% |
| Contains less Sat. FatSaturated fat | -94.9% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
4%
983%
Minerals Daily Need Coverage Score
103%
129%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1184mg)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 3.482g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam is cheaper (difference - $2.2)
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.