Quinoa vs. Clam — In-Depth Nutrition Comparison
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What are the main differences between quinoa and clam?
- Clam has more vitamin B12, selenium, copper, phosphorus, vitamin C, vitamin B2, vitamin B3, and iron than quinoa.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- Quinoa is lower in sodium.
- Quinoa has a higher glycemic index (53) than clam (27).
We used Quinoa, cooked and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.
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 | +255.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more CalciumCalcium | +441.2% |
| Contains more PotassiumPotassium | +265.1% |
| Contains more IronIron | +88.6% |
| Contains more CopperCopper | +258.3% |
| Contains more ZincZinc | +150.5% |
| Contains more PhosphorusPhosphorus | +122.4% |
| Contains more ManganeseManganese | +58.5% |
| Contains more SeleniumSelenium | +2185.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +11.8% |
| Contains more FolateFolate | +44.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40.2% |
| Contains more Vitamin B2Vitamin B2 | +287.3% |
| Contains more Vitamin B3Vitamin B3 | +714.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 2.8µg | 64µg | 111% |
| Copper | 0.192mg | 0.688mg | 55% |
| Sodium | 7mg | 1202mg | 52% |
| Protein | 4.4g | 25.55g | 42% |
| Phosphorus | 152mg | 338mg | 27% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B2 | 0.11mg | 0.426mg | 24% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin A | 0µg | 171µg | 19% |
| Vitamin B3 | 0.412mg | 3.354mg | 18% |
| Iron | 1.49mg | 2.81mg | 17% |
| Manganese | 0.631mg | 1mg | 16% |
| Zinc | 1.09mg | 2.73mg | 15% |
| Vitamin B5 | 0.68mg | 14% | |
| Potassium | 172mg | 628mg | 13% |
| Fiber | 2.8g | 0g | 11% |
| Magnesium | 64mg | 18mg | 11% |
| Calcium | 17mg | 92mg | 8% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 5.13g | 5% |
| Vitamin B1 | 0.107mg | 0.15mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Polyunsaturated fat | 1.078g | 0.552g | 4% |
| Folate | 42µg | 29µg | 3% |
| Monounsaturated fat | 0.528g | 0.172g | 1% |
| Calories | 120kcal | 148kcal | 1% |
| Vitamin B6 | 0.123mg | 0.11mg | 1% |
| Fats | 1.92g | 1.95g | 0% |
| Net carbs | 18.5g | 5.13g | N/A |
| Sugar | 0.87g | N/A | |
| Saturated fat | 0.231g | 0.188g | 0% |
| Tryptophan | 0.052mg | 0.286mg | 0% |
| Threonine | 0.131mg | 1.099mg | 0% |
| Isoleucine | 0.157mg | 1.112mg | 0% |
| Leucine | 0.261mg | 1.798mg | 0% |
| Lysine | 0.239mg | 1.909mg | 0% |
| Methionine | 0.096mg | 0.576mg | 0% |
| Phenylalanine | 0.185mg | 0.915mg | 0% |
| Valine | 0.185mg | 1.116mg | 0% |
| Histidine | 0.127mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0.015g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +315.2% |
| Contains more WaterWater | +12.5% |
| Contains more ProteinProtein | +480.7% |
| Contains more OtherOther | +384.4% |
~equal in
Fats
~1.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +207% |
| Contains more Poly. FatPolyunsaturated fat | +95.3% |
| Contains less Sat. FatSaturated fat | -18.6% |
