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 zinc.
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.
Pretzel has a higher glycemic index (83) than clam (27).

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

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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.

Pretzel

Clam

Contains more MagnesiumMagnesium	+61.1%
Contains more IronIron	+63%

Contains more CalciumCalcium	+240.7%
Contains more PotassiumPotassium	+181.6%
Contains more CopperCopper	+341%
Contains more ZincZinc	+162.5%
Contains more PhosphorusPhosphorus	+164.1%
Contains more SeleniumSelenium	+1354.5%

~equal in Sodium ~1202mg

~equal in Manganese ~1mg

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

Clam

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+182.7%
Contains more Vitamin B3Vitamin B3	+57.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+472.4%

Contains more Vitamin CVitamin C	+952.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+28.3%
Contains more Vitamin B5Vitamin B5	+111.2%
Contains more Vitamin B6Vitamin B6	+48.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	98.89µg	4120%
Selenium	4.4µg	64µg	108%
Copper	0.156mg	0.688mg	59%
Folate	166µg	29µg	34%
Protein	10.04g	25.55g	31%
Starch	72.58g		30%
Phosphorus	128mg	338mg	30%
Carbs	80.39g	5.13g	25%
Vitamin B1	0.424mg	0.15mg	23%
Vitamin C	2.1mg	22.1mg	22%
Cholesterol	0mg	67mg	22%
Iron	4.58mg	2.81mg	22%
Vitamin A	0µg	171µg	19%
Zinc	1.04mg	2.73mg	15%
Fiber	3.4g	0g	14%
Calories	384kcal	148kcal	12%
Potassium	223mg	628mg	12%
Vitamin B3	5.27mg	3.354mg	12%
Calcium	27mg	92mg	7%
Vitamin B2	0.332mg	0.426mg	7%
Vitamin B5	0.322mg	0.68mg	7%
Choline	29.5mg		5%
Polyunsaturated fat	1.291g	0.552g	5%
Magnesium	29mg	18mg	3%
Vitamin E	0.47mg		3%
Vitamin B6	0.074mg	0.11mg	3%
Fats	2.93g	1.95g	2%
Sodium	1240mg	1202mg	2%
Vitamin K	2.8µg		2%
Manganese	1.015mg	1mg	1%
Saturated fat	0.391g	0.188g	1%
Monounsaturated fat	0.727g	0.172g	1%
Protein per 100 calories	2.6g	17g	N/A
Calories per 10 g protein	382kcal	58kcal	N/A
Weight per 100 calories	26g	68g	N/A
Unsaturated / Saturated Fat ratio	5.2	3.9	N/A
Net carbs	76.99g	5.13g	N/A
Sugar	2.21g		N/A
Trans fat	0.004g		N/A
Tryptophan	0.097mg	0.286mg	0%
Threonine	0.25mg	1.099mg	0%
Isoleucine	0.407mg	1.112mg	0%
Leucine	0.757mg	1.798mg	0%
Lysine	0.257mg	1.909mg	0%
Methionine	0.177mg	0.576mg	0%
Phenylalanine	0.52mg	0.915mg	0%
Valine	0.48mg	1.116mg	0%
Histidine	0.22mg	0.49mg	0%
Fructose	0.31g		0%
Omega-3 - EPA	0g	0.138g	N/A
Omega-3 - DHA	0g	0.146g	N/A
Omega-3 - ALA	0.063g		N/A
Omega-3 - DPA	0g	0.104g	N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Linoleic acid	1.223g		N/A