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Clam vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Clam and Bran

  • Bran has less Vitamin B12, Selenium, Copper, Phosphorus, Vitamin B2, Vitamin C, Iron, and Vitamin B3 than Clam.
  • Clam covers your daily need of Vitamin B12 4120% more than Bran.
  • Bran has less Cholesterol.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Oat bran, cooked.

Infographic

Clam vs Bran infographic
Infographic link

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
8
:
2
Bran
Contains more Calcium +820%
Contains more Iron +219.3%
Contains more Phosphorus +184%
Contains more Potassium +582.6%
Contains more Zinc +415.1%
Contains more Copper +942.4%
Contains more Selenium +731.2%
Contains more Magnesium +122.2%
Contains less Sodium -99.9%
Equal in Manganese - 0.964
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +820%
Contains more Iron +219.3%
Contains more Phosphorus +184%
Contains more Potassium +582.6%
Contains more Zinc +415.1%
Contains more Copper +942.4%
Contains more Selenium +731.2%
Contains more Magnesium +122.2%
Contains less Sodium -99.9%
Equal in Manganese - 0.964

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
8
:
2
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1152.9%
Contains more Vitamin B3 +2229.2%
Contains more Vitamin B5 +213.4%
Contains more Vitamin B6 +340%
Contains more Folate +383.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1152.9%
Contains more Vitamin B3 +2229.2%
Contains more Vitamin B5 +213.4%
Contains more Vitamin B6 +340%
Contains more Folate +383.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
2
Bran
Contains more Protein +696%
Contains more Fats +126.7%
Contains more Other +661.2%
Contains more Carbs +123%
Contains more Water +32%
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +696%
Contains more Fats +126.7%
Contains more Other +661.2%
Contains more Carbs +123%
Contains more Water +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
2
Bran
Contains more Polyunsaturated fat +62.8%
Contains less Saturated Fat -13.3%
Contains more Monounsaturated Fat +69.2%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +62.8%
Contains less Saturated Fat -13.3%
Contains more Monounsaturated Fat +69.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Clam Bran Opinion
Net carbs 5.13g 8.84g Bran
Protein 25.55g 3.21g Clam
Fats 1.95g 0.86g Clam
Carbs 5.13g 11.44g Bran
Calories 148kcal 40kcal Clam
Fiber 0g 2.6g Bran
Calcium 92mg 10mg Clam
Iron 2.81mg 0.88mg Clam
Magnesium 18mg 40mg Bran
Phosphorus 338mg 119mg Clam
Potassium 628mg 92mg Clam
Sodium 1202mg 1mg Bran
Zinc 2.73mg 0.53mg Clam
Copper 0.688mg 0.066mg Clam
Manganese 1mg 0.964mg Clam
Selenium 64µg 7.7µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.16mg Bran
Vitamin B2 0.426mg 0.034mg Clam
Vitamin B3 3.354mg 0.144mg Clam
Vitamin B5 0.68mg 0.217mg Clam
Vitamin B6 0.11mg 0.025mg Clam
Folate 29µg 6µg Clam
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.057mg Clam
Threonine 1.099mg 0.086mg Clam
Isoleucine 1.112mg 0.114mg Clam
Leucine 1.798mg 0.235mg Clam
Lysine 1.909mg 0.13mg Clam
Methionine 0.576mg 0.057mg Clam
Phenylalanine 0.915mg 0.155mg Clam
Valine 1.116mg 0.165mg Clam
Histidine 0.49mg 0.07mg Clam
Cholesterol 67mg 0mg Bran
Saturated Fat 0.188g 0.163g Bran
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 0.291g Bran
Polyunsaturated fat 0.552g 0.339g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
6%
Bran
Minerals Daily Need Coverage Score
129%
Clam
33%
Bran

Comparison summary

Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.