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Sunflower seed vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Clam

  • Sunflower seed is higher in Copper, Vitamin B1, Vitamin B6, Magnesium, Folate, Phosphorus, Manganese, and Fiber, yet Clam is higher in Vitamin B12.
  • Clam covers your daily Vitamin B12 needs 4120% more than Sunflower seed.
  • The amount of Sodium in Sunflower seed is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Sunflower seed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Clam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +1705.6%
Contains more IronIron +86.8%
Contains more CopperCopper +161.6%
Contains more ZincZinc +83.2%
Contains more PhosphorusPhosphorus +95.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +95%
Contains more CalciumCalcium +17.9%
Contains more SeleniumSelenium +20.8%
~equal in Potassium ~628mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Clam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +886.7%
Contains more Vitamin B3Vitamin B3 +148.5%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +1122.7%
Contains more FolateFolate +682.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1478.6%
Contains more Vitamin AVitamin A +1040%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Clam
3
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 FatsFats +2539%
Contains more CarbsCarbs +289.9%
Contains more ProteinProtein +23%
Contains more WaterWater +1245.5%
Contains more OtherOther +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Clam
1
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated Fat +10672.1%
Contains more Poly. FatPolyunsaturated fat +4091.5%
Contains less Sat. FatSaturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Clam Opinion
Calories 584kcal 148kcal Sunflower seed
Protein 20.78g 25.55g Clam
Fats 51.46g 1.95g Sunflower seed
Vitamin C 1.4mg 22.1mg Clam
Net carbs 11.4g 5.13g Sunflower seed
Carbs 20g 5.13g Sunflower seed
Cholesterol 0mg 67mg Sunflower seed
Magnesium 325mg 18mg Sunflower seed
Calcium 78mg 92mg Clam
Potassium 645mg 628mg Sunflower seed
Iron 5.25mg 2.81mg Sunflower seed
Sugar 2.62g Clam
Fiber 8.6g 0g Sunflower seed
Copper 1.8mg 0.688mg Sunflower seed
Zinc 5mg 2.73mg Sunflower seed
Phosphorus 660mg 338mg Sunflower seed
Sodium 9mg 1202mg Sunflower seed
Vitamin A 50IU 570IU Clam
Vitamin A RAE 3µg 171µg Clam
Vitamin E 35.17mg Sunflower seed
Manganese 1.95mg 1mg Sunflower seed
Selenium 53µg 64µg Clam
Vitamin B1 1.48mg 0.15mg Sunflower seed
Vitamin B2 0.355mg 0.426mg Clam
Vitamin B3 8.335mg 3.354mg Sunflower seed
Vitamin B5 1.13mg 0.68mg Sunflower seed
Vitamin B6 1.345mg 0.11mg Sunflower seed
Vitamin B12 0µg 98.89µg Clam
Folate 227µg 29µg Sunflower seed
Choline 55.1mg Sunflower seed
Saturated Fat 4.455g 0.188g Clam
Monounsaturated Fat 18.528g 0.172g Sunflower seed
Polyunsaturated fat 23.137g 0.552g Sunflower seed
Tryptophan 0.348mg 0.286mg Sunflower seed
Threonine 0.928mg 1.099mg Clam
Isoleucine 1.139mg 1.112mg Sunflower seed
Leucine 1.659mg 1.798mg Clam
Lysine 0.937mg 1.909mg Clam
Methionine 0.494mg 0.576mg Clam
Phenylalanine 1.169mg 0.915mg Sunflower seed
Valine 1.315mg 1.116mg Sunflower seed
Histidine 0.632mg 0.49mg Sunflower seed
Omega-3 - EPA 0.014g 0.138g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - DPA 0g 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seed
981%
Clam
Minerals Daily Need Coverage Score
207%
Sunflower seed
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1193mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 4.267g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.6)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.