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Clam vs. Seed — In-Depth Nutrition Comparison

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A recap on differences between Clam and Seed

  • Clam is higher in Vitamin B12, yet Seed is higher in Fiber, Magnesium, Manganese, Phosphorus, Iron, Calcium, Vitamin B1, and Vitamin B3.
  • Clam covers your daily Vitamin B12 needs 4120% more than Seed.
  • Clam contains 75 times more Sodium than Seed. While Clam contains 1202mg of Sodium, Seed contains only 16mg.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Seeds, chia seeds, dried.

Infographic

Clam vs Seed 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
2
:
8
Seed
Contains more Potassium +54.3%
Contains more Selenium +15.9%
Contains more Calcium +585.9%
Contains more Iron +174.7%
Contains more Magnesium +1761.1%
Contains more Phosphorus +154.4%
Contains less Sodium -98.7%
Contains more Zinc +67.8%
Contains more Copper +34.3%
Contains more Manganese +172.3%
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +54.3%
Contains more Selenium +15.9%
Contains more Calcium +585.9%
Contains more Iron +174.7%
Contains more Magnesium +1761.1%
Contains more Phosphorus +154.4%
Contains less Sodium -98.7%
Contains more Zinc +67.8%
Contains more Copper +34.3%
Contains more Manganese +172.3%

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
6
:
4
Seed
Contains more Vitamin A +955.6%
Contains more Vitamin C +1281.3%
Contains more Vitamin B2 +150.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +313.3%
Contains more Vitamin B3 +163.3%
Contains more Folate +69%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +955.6%
Contains more Vitamin C +1281.3%
Contains more Vitamin B2 +150.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +313.3%
Contains more Vitamin B3 +163.3%
Contains more Folate +69%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
:
3
Seed
Contains more Protein +54.5%
Contains more Water +997.2%
Contains more Fats +1476.4%
Contains more Carbs +721.1%
Contains more Other +28.7%
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +54.5%
Contains more Water +997.2%
Contains more Fats +1476.4%
Contains more Carbs +721.1%
Contains more Other +28.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
2
Seed
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +1242.4%
Contains more Polyunsaturated fat +4187.1%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +1242.4%
Contains more Polyunsaturated fat +4187.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Seed Opinion
Net carbs 5.13g 7.72g Seed
Protein 25.55g 16.54g Clam
Fats 1.95g 30.74g Seed
Carbs 5.13g 42.12g Seed
Calories 148kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 92mg 631mg Seed
Iron 2.81mg 7.72mg Seed
Magnesium 18mg 335mg Seed
Phosphorus 338mg 860mg Seed
Potassium 628mg 407mg Clam
Sodium 1202mg 16mg Seed
Zinc 2.73mg 4.58mg Seed
Copper 0.688mg 0.924mg Seed
Manganese 1mg 2.723mg Seed
Selenium 64µg 55.2µg Clam
Vitamin A 570IU 54IU Clam
Vitamin A RAE 171µg Clam
Vitamin E 0.5mg Seed
Vitamin C 22.1mg 1.6mg Clam
Vitamin B1 0.15mg 0.62mg Seed
Vitamin B2 0.426mg 0.17mg Clam
Vitamin B3 3.354mg 8.83mg Seed
Vitamin B5 0.68mg Clam
Vitamin B6 0.11mg Clam
Folate 29µg 49µg Seed
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.436mg Seed
Threonine 1.099mg 0.709mg Clam
Isoleucine 1.112mg 0.801mg Clam
Leucine 1.798mg 1.371mg Clam
Lysine 1.909mg 0.97mg Clam
Methionine 0.576mg 0.588mg Seed
Phenylalanine 0.915mg 1.016mg Seed
Valine 1.116mg 0.95mg Clam
Histidine 0.49mg 0.531mg Seed
Cholesterol 67mg 0mg Seed
Trans Fat 0.14g Clam
Saturated Fat 0.188g 3.33g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 2.309g Seed
Polyunsaturated fat 0.552g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Seed
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
35%
Seed
Minerals Daily Need Coverage Score
129%
Clam
221%
Seed

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1186mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.142g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.