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 | +∞% |
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% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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
11%
983%
Minerals Daily Need Coverage Score
38%
129%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1195mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.