First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Clam | Pork bacon |
| Nutrient | clam | pork bacon |
| Protein | 35g | 5g |
| Carbohydrate | 7g | 0g |
| Fiber | 0g | 0g |
| Fat | 3g | 20g |
| Monounsat. Fat | 0g | 20g |
| Polyunsat. Fat | 1g | 2g |
| Saturated Fat | 0g | 7g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | clam | pork bacon |
| Choline | 41% | 5% |
| Vitamin A | 39% | 1% |
| Vitamin C | 47% | 0% |
| Vitamin E | 7% | 1% |
| Vitamin K | 1% | 0% |
Clam have significantly more Vitamins A, E, C than pork bacon. Clam are a good source of Vitamin A, Thiamin, Niacin, Potassium, Zinc, Calcium. Clam are a great source of Vitamin C, Riboflavin, Phosphorus. Clam are an excellent source of Vitamin B12, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | clam | pork bacon |
| Vitamin B1 | 22% | 12% |
| Vitamin B2 | 52% | 5% |
| Vitamin B3 | 40% | 14% |
| Vitamin B5 | 20% | 5% |
| Vitamin B6 | 15% | 8% |
| Vitamin B12 | 6681% | 15% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | clam | pork bacon |
| Sodium | 10% | 24% |
| Potasium | 24% | 3% |
| Calcium | 25% | 1% |
| Magnesium | 7% | 1% |
| Phosphorus | 79% | 14% |
| Iron | 630% | 3% |
| Manganese | 59% | 0% |
| Selenium | 146% | 20% |
| Copper | 93% | 3% |
| Zinc | 39% | 5% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
