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  6. Pretzel vs. Clam

Pretzel vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between Pretzel and Clam?

  • Pretzel is richer in Folate, Vitamin B1, and Iron, while Clam is higher in Vitamin B12, Selenium, Copper, Phosphorus, Vitamin C, and Vitamin A RAE.
  • Clam's daily need coverage for Vitamin B12 is 4120% higher.
  • Clam has 6 times less Folate than Pretzel. Pretzel has 166µg of Folate, while Clam has 29µg.

We used Snacks, pretzels, hard, plain, salted and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Pretzel 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.
Pretzel
Pretzel
3
:
7
Clam
Clam
Contains more Iron +63%
Contains more Magnesium +61.1%
Contains more Calcium +240.7%
Contains more Phosphorus +164.1%
Contains more Potassium +181.6%
Contains more Zinc +162.5%
Contains more Copper +341%
Contains more Selenium +1354.5%
Equal in Sodium - 1202
Equal in Manganese - 1
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Iron +63%
Contains more Magnesium +61.1%
Contains more Calcium +240.7%
Contains more Phosphorus +164.1%
Contains more Potassium +181.6%
Contains more Zinc +162.5%
Contains more Copper +341%
Contains more Selenium +1354.5%
Equal in Sodium - 1202
Equal in Manganese - 1

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.
Pretzel
Pretzel
6
:
6
Clam
Clam
Contains more Vitamin B1 +182.7%
Contains more Vitamin B3 +57.1%
Contains more Folate +472.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +952.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +48.6%
Contains more Vitamin B12 +∞%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B1 +182.7%
Contains more Vitamin B3 +57.1%
Contains more Folate +472.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +952.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +48.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
2
:
3
Clam
Clam
Contains more Fats +50.3%
Contains more Carbs +1467.1%
Contains more Protein +154.5%
Contains more Water +1933.2%
Equal in Other - 3.73
Pretzel
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Clam
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 Fats +50.3%
Contains more Carbs +1467.1%
Contains more Protein +154.5%
Contains more Water +1933.2%
Equal in Other - 3.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +322.7%
Contains more Polyunsaturated fat +133.9%
Contains less Saturated Fat -51.9%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +322.7%
Contains more Polyunsaturated fat +133.9%
Contains less Saturated Fat -51.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel Clam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzel Clam Opinion
Net carbs 76.99g 5.13g Pretzel
Protein 10.04g 25.55g Clam
Fats 2.93g 1.95g Pretzel
Carbs 80.39g 5.13g Pretzel
Calories 384kcal 148kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g Clam
Fiber 3.4g 0g Pretzel
Calcium 27mg 92mg Clam
Iron 4.58mg 2.81mg Pretzel
Magnesium 29mg 18mg Pretzel
Phosphorus 128mg 338mg Clam
Potassium 223mg 628mg Clam
Sodium 1240mg 1202mg Clam
Zinc 1.04mg 2.73mg Clam
Copper 0.156mg 0.688mg Clam
Manganese 1.015mg 1mg Pretzel
Selenium 4.4µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.47mg Pretzel
Vitamin C 2.1mg 22.1mg Clam
Vitamin B1 0.424mg 0.15mg Pretzel
Vitamin B2 0.332mg 0.426mg Clam
Vitamin B3 5.27mg 3.354mg Pretzel
Vitamin B5 0.322mg 0.68mg Clam
Vitamin B6 0.074mg 0.11mg Clam
Folate 166µg 29µg Pretzel
Vitamin B12 0µg 98.89µg Clam
Vitamin K 2.8µg Pretzel
Tryptophan 0.097mg 0.286mg Clam
Threonine 0.25mg 1.099mg Clam
Isoleucine 0.407mg 1.112mg Clam
Leucine 0.757mg 1.798mg Clam
Lysine 0.257mg 1.909mg Clam
Methionine 0.177mg 0.576mg Clam
Phenylalanine 0.52mg 0.915mg Clam
Valine 0.48mg 1.116mg Clam
Histidine 0.22mg 0.49mg Clam
Cholesterol 0mg 67mg Pretzel
Trans Fat 0.004g Clam
Saturated Fat 0.391g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 0.727g 0.172g Pretzel
Polyunsaturated fat 1.291g 0.552g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
39%
Pretzel
1063%
Clam
Minerals Daily Need Coverage Score
67%
Pretzel
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 56)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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.
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.

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.