Clam vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between clam and almonds

Clam has more vitamin B12, selenium, and vitamin C; however, almonds are richer in magnesium, vitamin B2, manganese, fiber, and copper.
Clam covers your daily vitamin B12 needs 4120% more than almonds.
Almonds contain less cholesterol.
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 Mollusks, clam, mixed species, cooked, moist heat and Nuts, almonds.

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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.

Clam

Almonds

Contains more SeleniumSelenium

+1461%

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%

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.

Clam

Almonds

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

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~3.618mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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