Almonds vs. Clam — In-Depth Nutrition Comparison

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Significant differences between almonds and clam

Almonds have more magnesium, vitamin B2, manganese, fiber, and copper; however, clam is richer in vitamin B12, selenium, and vitamin C.
Clam covers your daily vitamin B12 needs 4120% more than almonds.
Almonds contain less sodium.
Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds 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.

Almonds

Clam

Contains more MagnesiumMagnesium	+1400%
Contains more CalciumCalcium	+192.4%
Contains more PotassiumPotassium	+16.7%
Contains more IronIron	+32%
Contains more CopperCopper	+49.9%
Contains more ZincZinc	+14.3%
Contains more PhosphorusPhosphorus	+42.3%
Contains less SodiumSodium	-99.9%
Contains more ManganeseManganese	+117.9%

Contains more SeleniumSelenium

+1461%

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.

Almonds

Clam

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+36.7%
Contains more Vitamin B2Vitamin B2	+167.1%
Contains more Vitamin B6Vitamin B6	+24.5%
Contains more FolateFolate	+51.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+44.4%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~3.354mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	98.89µg	4120%
Vitamin E	25.63mg		171%
Selenium	4.1µg	64µg	109%
Polyunsaturated fat	12.329g	0.552g	79%
Monounsaturated fat	31.551g	0.172g	78%
Fats	49.93g	1.95g	74%
Magnesium	270mg	18mg	60%
Vitamin B2	1.138mg	0.426mg	55%
Sodium	1mg	1202mg	52%
Manganese	2.179mg	1mg	51%
Fiber	12.5g	0g	50%
Copper	1.031mg	0.688mg	38%
Vitamin C	0mg	22.1mg	25%
Calories	579kcal	148kcal	22%
Cholesterol	0mg	67mg	22%
Phosphorus	481mg	338mg	20%
Vitamin A	0µg	171µg	19%
Calcium	269mg	92mg	18%
Saturated fat	3.802g	0.188g	16%
Iron	3.71mg	2.81mg	11%
Protein	21.15g	25.55g	9%
Choline	52.1mg		9%
Carbs	21.55g	5.13g	5%
Vitamin B1	0.205mg	0.15mg	5%
Zinc	3.12mg	2.73mg	4%
Vitamin B5	0.471mg	0.68mg	4%
Folate	44µg	29µg	4%
Potassium	733mg	628mg	3%
Vitamin B3	3.618mg	3.354mg	2%
Vitamin B6	0.137mg	0.11mg	2%
Protein per 100 calories	3.7g	17g	N/A
Calories per 10 g protein	274kcal	58kcal	N/A
Weight per 100 calories	17g	68g	N/A
Unsaturated / Saturated Fat ratio	12	3.9	N/A
Net carbs	9.05g	5.13g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.286mg	0%
Threonine	0.601mg	1.099mg	0%
Isoleucine	0.751mg	1.112mg	0%
Leucine	1.473mg	1.798mg	0%
Lysine	0.568mg	1.909mg	0%
Methionine	0.157mg	0.576mg	0%
Phenylalanine	1.132mg	0.915mg	0%
Valine	0.855mg	1.116mg	0%
Histidine	0.539mg	0.49mg	0%
Fructose	0.11g		0%
Omega-3 - EPA	0g	0.138g	N/A
Omega-3 - DHA	0g	0.146g	N/A
Omega-3 - ALA	0.003g		N/A
Omega-3 - DPA	0g	0.104g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A