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Oyster vs Clam - 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.
Oyster Clam
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
Oyster Clam
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
78
Oyster
440
Clam
Mineral Summary Score
336
Oyster
69
Clam

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
Oyster
5
:
3
Clam
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%
Contains more Calcium +48.4%
Contains more Potassium +157.4%
Contains more Phosphorus +112.6%

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
Oyster
1
:
7
Clam
Contains more Folic acid (B9) +∞%
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%
Equal in Vitamin B1 - 0.15
Contains more Folic acid (B9) +∞%
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%
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
53%
Oyster
153%
Clam
Carbohydrates
12%
Oyster
5%
Clam
Fats
58%
Oyster
9%
Clam

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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 Oyster Clam Opinion
Calories 199 148 Oyster
Protein 8.77 25.55 Clam
Fats 12.58 1.95 Oyster
Vitamin C 3.8 22.1 Clam
Carbs 11.62 5.13 Oyster
Cholesterol 71 67 Clam
Vitamin D
Iron 6.95 2.81 Oyster
Calcium 62 92 Clam
Potassium 244 628 Clam
Magnesium 58 18 Oyster
Sugars
Fiber 0 Clam
Copper 4.294 0.688 Oyster
Zinc 87.13 2.73 Oyster
Starch
Phosphorus 159 338 Clam
Sodium 417 1202 Oyster
Vitamin A 302 570 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.15
Vitamin B2 0.202 0.426 Clam
Vitamin B3 1.65 3.354 Clam
Vitamin B5 0.27 0.68 Clam
Vitamin B6 0.064 0.11 Clam
Vitamin B12 15.63 98.89 Clam
Vitamin K
Folic acid (B9) 17 0 Oyster
Trans Fat
Saturated Fat 3.197 0.188 Clam
Monounsaturated Fat 4.702 0.172 Oyster
Polyunsaturated fat 3.313 0.552 Oyster
Tryptophan 0.105 0.286 Clam
Threonine 0.365 1.099 Clam
Isoleucine 0.396 1.112 Clam
Leucine 0.638 1.798 Clam
Lysine 0.582 1.909 Clam
Methionine 0.199 0.576 Clam
Phenylalanine 0.352 0.915 Clam
Valine 0.409 1.116 Clam
Histidine 0.175 0.49 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.