Clam vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between clam and pretzel?

Clam is richer in vitamin B12, selenium, copper, phosphorus, vitamin C, and zinc, while pretzel is higher in folate, vitamin B1, and iron.
Clam's daily need coverage for vitamin B12 is 4120% higher.
Pretzel has a higher glycemic index (83) than clam (27).

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

Clam

Pretzel

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%

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

~equal in Sodium ~1240mg

~equal in Manganese ~1.015mg

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

Pretzel

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	+∞%

Contains more Vitamin B1Vitamin B1	+182.7%
Contains more Vitamin B3Vitamin B3	+57.1%
Contains more FolateFolate	+472.4%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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