Walnut vs. Clam — In-Depth Nutrition Comparison
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The main differences between walnut and clam
- Walnut is richer in manganese, copper, magnesium, vitamin B6, and fiber, yet clam is richer in vitamin B12, selenium, and vitamin C.
- Daily need coverage for vitamin B12 for clam is 4120% higher.
- Clam contains less saturated fat.
- Walnut has a lower glycemic index than clam.
Food types used in this article are Nuts, walnuts, english and Mollusks, clam, mixed species, cooked, moist heat.
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 | +777.8% |
| Contains more CopperCopper | +130.5% |
| Contains more ZincZinc | +13.2% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +241.4% |
| Contains more PotassiumPotassium | +42.4% |
| Contains more SeleniumSelenium | +1206.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B6Vitamin B6 | +388.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +237.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1600% |
| Contains more Vitamin AVitamin A | +17000% |
| Contains more Vitamin B2Vitamin B2 | +184% |
| Contains more Vitamin B3Vitamin B3 | +198.1% |
| Contains more Vitamin B5Vitamin B5 | +19.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Polyunsaturated fat | 47.174g | 0.552g | 311% |
| Selenium | 4.9µg | 64µg | 107% |
| Manganese | 3.414mg | 1mg | 105% |
| Copper | 1.586mg | 0.688mg | 100% |
| Fats | 65.21g | 1.95g | 97% |
| Sodium | 2mg | 1202mg | 52% |
| Magnesium | 158mg | 18mg | 33% |
| Vitamin B6 | 0.537mg | 0.11mg | 33% |
| Saturated fat | 6.126g | 0.188g | 27% |
| Fiber | 6.7g | 0g | 27% |
| Calories | 654kcal | 148kcal | 25% |
| Vitamin C | 1.3mg | 22.1mg | 23% |
| Monounsaturated fat | 8.933g | 0.172g | 22% |
| Cholesterol | 0mg | 67mg | 22% |
| Protein | 15.23g | 25.55g | 21% |
| Vitamin B2 | 0.15mg | 0.426mg | 21% |
| Vitamin A | 1µg | 171µg | 19% |
| Folate | 98µg | 29µg | 17% |
| Vitamin B1 | 0.341mg | 0.15mg | 16% |
| Vitamin B3 | 1.125mg | 3.354mg | 14% |
| Choline | 39.2mg | 7% | |
| Potassium | 441mg | 628mg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Carbs | 13.71g | 5.13g | 3% |
| Zinc | 3.09mg | 2.73mg | 3% |
| Vitamin B5 | 0.57mg | 0.68mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Calcium | 98mg | 92mg | 1% |
| Phosphorus | 346mg | 338mg | 1% |
| Iron | 2.91mg | 2.81mg | 1% |
| Net carbs | 7.01g | 5.13g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.286mg | 0% |
| Threonine | 0.596mg | 1.099mg | 0% |
| Isoleucine | 0.625mg | 1.112mg | 0% |
| Leucine | 1.17mg | 1.798mg | 0% |
| Lysine | 0.424mg | 1.909mg | 0% |
| Methionine | 0.236mg | 0.576mg | 0% |
| Phenylalanine | 0.711mg | 0.915mg | 0% |
| Valine | 0.753mg | 1.116mg | 0% |
| Histidine | 0.391mg | 0.49mg | 0% |
| Fructose | 0.09g | 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 FatsFats | +3244.1% |
| Contains more CarbsCarbs | +167.3% |
| Contains more ProteinProtein | +67.8% |
| Contains more WaterWater | +1463.6% |
| Contains more OtherOther | +109.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5093.6% |
| Contains more Poly. FatPolyunsaturated fat | +8446% |
| Contains less Sat. FatSaturated fat | -96.9% |
