Semolina vs. Clam — In-Depth Nutrition Comparison
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A recap on differences between semolina and clam
- Semolina is higher in vitamin B6, yet clam is higher in vitamin B12, selenium, copper, vitamin B2, phosphorus, iron, and vitamin C.
- Clam covers your daily vitamin B12 needs 4120% more than semolina.
- Semolina contains 4 times more vitamin B6 than clam. While semolina contains 0.452mg of vitamin B6, clam contains only 0.11mg.
- The amount of sodium in semolina is lower.
- The glycemic index of clam is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Mollusks, clam, mixed species, cooked, moist heat.
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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 | +50% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +29.6% |
| Contains more PotassiumPotassium | +260.9% |
| Contains more IronIron | +279.7% |
| Contains more CopperCopper | +142.3% |
| Contains more ZincZinc | +167.6% |
| Contains more PhosphorusPhosphorus | +120.9% |
| Contains more SeleniumSelenium | +221.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +49.3% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B6Vitamin B6 | +310.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +752% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +262.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 19.9µg | 64µg | 80% |
| Sodium | 2mg | 1202mg | 52% |
| Copper | 0.284mg | 0.688mg | 45% |
| Protein | 7.51g | 25.55g | 36% |
| Vitamin B2 | 0.05mg | 0.426mg | 29% |
| Starch | 68.29g | 28% | |
| Iron | 0.74mg | 2.81mg | 26% |
| Vitamin B6 | 0.452mg | 0.11mg | 26% |
| Phosphorus | 153mg | 338mg | 26% |
| Carbs | 80.89g | 5.13g | 25% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin A | 171µg | 19% | |
| Zinc | 1.02mg | 2.73mg | 16% |
| Potassium | 174mg | 628mg | 13% |
| Vitamin B3 | 5.048mg | 3.354mg | 11% |
| Calories | 374kcal | 148kcal | 11% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin B1 | 0.224mg | 0.15mg | 6% |
| Folate | 8µg | 29µg | 5% |
| Magnesium | 27mg | 18mg | 2% |
| Polyunsaturated fat | 0.322g | 0.552g | 2% |
| Manganese | 1.035mg | 1mg | 2% |
| Calcium | 71mg | 92mg | 2% |
| Fats | 1.03g | 1.95g | 1% |
| Net carbs | 79.09g | 5.13g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B5 | 0.672mg | 0.68mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.294g | 0.188g | 0% |
| Monounsaturated fat | 0.258g | 0.172g | 0% |
| Tryptophan | 0.103mg | 0.286mg | 0% |
| Threonine | 0.271mg | 1.099mg | 0% |
| Isoleucine | 0.339mg | 1.112mg | 0% |
| Leucine | 0.656mg | 1.798mg | 0% |
| Lysine | 0.215mg | 1.909mg | 0% |
| Methionine | 0.183mg | 0.576mg | 0% |
| Phenylalanine | 0.398mg | 0.915mg | 0% |
| Valine | 0.47mg | 1.116mg | 0% |
| Histidine | 0.185mg | 0.49mg | 0% |
| Fructose | 0.02g | 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
| Contains more CarbsCarbs | +1476.8% |
| Contains more ProteinProtein | +240.2% |
| Contains more FatsFats | +89.3% |
| Contains more WaterWater | +545.4% |
| Contains more OtherOther | +425.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains less Sat. FatSaturated fat | -36.1% |
| Contains more Poly. FatPolyunsaturated fat | +71.4% |
