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Clam vs Oyster - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Oyster
Oyster contains less Sodium (difference - 785mg)
Which food is lower in glycemic index?
Oyster
Oyster is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.009g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 4mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Oyster
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Oyster
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
440
Clam
78
Oyster
Mineral Summary Score
69
Clam
336
Oyster

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
3
:
5
Oyster
Contains more Calcium +48.4%
Contains more Potassium +157.4%
Contains more Phosphorus +112.6%
Contains more Iron +147.3%
Contains more Magnesium +222.2%
Contains more Copper +524.1%
Contains more Zinc +3091.6%
Contains less Sodium -65.3%
Contains more Calcium +48.4%
Contains more Potassium +157.4%
Contains more Phosphorus +112.6%
Contains more Iron +147.3%
Contains more Magnesium +222.2%
Contains more Copper +524.1%
Contains more Zinc +3091.6%
Contains less Sodium -65.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
7
:
1
Oyster
Contains more Vitamin C +481.6%
Contains more Vitamin A +88.7%
Contains more Vitamin B2 +110.9%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B5 +151.9%
Contains more Vitamin B6 +71.9%
Contains more Vitamin B12 +532.7%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.15
Contains more Vitamin C +481.6%
Contains more Vitamin A +88.7%
Contains more Vitamin B2 +110.9%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B5 +151.9%
Contains more Vitamin B6 +71.9%
Contains more Vitamin B12 +532.7%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.15

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
153%
Clam
53%
Oyster
Carbohydrates
5%
Clam
12%
Oyster
Fats
9%
Clam
58%
Oyster

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Oyster Opinion
Calories 148 199 Oyster
Protein 25.55 8.77 Clam
Fats 1.95 12.58 Oyster
Vitamin C 22.1 3.8 Clam
Carbs 5.13 11.62 Oyster
Cholesterol 67 71 Clam
Vitamin D
Iron 2.81 6.95 Oyster
Calcium 92 62 Clam
Potassium 628 244 Clam
Magnesium 18 58 Oyster
Sugars
Fiber 0 Clam
Copper 0.688 4.294 Oyster
Zinc 2.73 87.13 Oyster
Starch
Phosphorus 338 159 Clam
Sodium 1202 417 Oyster
Vitamin A 570 302 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.15
Vitamin B2 0.426 0.202 Clam
Vitamin B3 3.354 1.65 Clam
Vitamin B5 0.68 0.27 Clam
Vitamin B6 0.11 0.064 Clam
Vitamin B12 98.89 15.63 Clam
Vitamin K
Folic acid (B9) 0 17 Oyster
Trans Fat
Saturated Fat 0.188 3.197 Clam
Monounsaturated Fat 0.172 4.702 Oyster
Polyunsaturated fat 0.552 3.313 Oyster
Tryptophan 0.286 0.105 Clam
Threonine 1.099 0.365 Clam
Isoleucine 1.112 0.396 Clam
Leucine 1.798 0.638 Clam
Lysine 1.909 0.582 Clam
Methionine 0.576 0.199 Clam
Phenylalanine 0.915 0.352 Clam
Valine 1.116 0.409 Clam
Histidine 0.49 0.175 Clam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.