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Clam vs. Egg — In-Depth Nutrition Comparison

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How are clam and eggs different?

  • Clam has more vitamin B12, selenium, manganese, vitamin C, phosphorus, vitamin B3, and iron; however, eggs are richer in copper.
  • Clam covers your daily need for vitamin B12, 4074% more than eggs.
  • Eggs contain less sodium.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of eggs is 0.

Mollusks, clam, mixed species, cooked, moist heat and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Clam vs Egg 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
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +84%
Contains more PotassiumPotassium +398.4%
Contains more IronIron +136.1%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +96.5%
Contains more ManganeseManganese +3746.2%
Contains more SeleniumSelenium +107.8%
Contains more CopperCopper +190.7%
Contains less SodiumSodium -89.7%

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
Clam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B3Vitamin B3 +5140.6%
Contains more Vitamin B12Vitamin B12 +8809%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more FolateFolate +51.7%
~equal in Vitamin B6 ~0.121mg

All nutrients comparison - raw data values

Nutrient Clam Egg DV% diff.
Vitamin B12 98.89µg 1.11µg 4074%
Copper 0.688mg 2mg 146%
Cholesterol 67mg 373mg 102%
Selenium 64µg 30.8µg 60%
Choline 293.8mg 53%
Sodium 1202mg 124mg 47%
Manganese 1mg 0.026mg 42%
Protein 25.55g 12.58g 26%
Vitamin C 22.1mg 0mg 25%
Phosphorus 338mg 172mg 24%
Vitamin B3 3.354mg 0.064mg 21%
Iron 2.81mg 1.19mg 20%
Potassium 628mg 126mg 15%
Zinc 2.73mg 1.05mg 15%
Vitamin B5 0.68mg 1.398mg 14%
Saturated fat 0.188g 3.267g 14%
Fats 1.95g 10.61g 13%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Monounsaturated fat 0.172g 4.077g 10%
Vitamin E 1.03mg 7%
Vitamin B1 0.15mg 0.066mg 7%
Vitamin B2 0.426mg 0.513mg 7%
Polyunsaturated fat 0.552g 1.414g 6%
Calcium 92mg 50mg 4%
Folate 29µg 44µg 4%
Magnesium 18mg 10mg 2%
Vitamin A 171µg 149µg 2%
Carbs 5.13g 1.12g 1%
Vitamin B6 0.11mg 0.121mg 1%
Calories 148kcal 155kcal 0%
Protein per 100 calories 17g 8.1g N/A
Calories per 10 g protein 58kcal 123kcal N/A
Weight per 100 calories 68g 65g N/A
Unsaturated / Saturated Fat ratio 3.9 1.7 N/A
Net carbs 5.13g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.286mg 0.153mg 0%
Threonine 1.099mg 0.604mg 0%
Isoleucine 1.112mg 0.686mg 0%
Leucine 1.798mg 1.075mg 0%
Lysine 1.909mg 0.904mg 0%
Methionine 0.576mg 0.392mg 0%
Phenylalanine 0.915mg 0.668mg 0%
Valine 1.116mg 0.767mg 0%
Histidine 0.49mg 0.298mg 0%
Omega-3 - EPA 0.138g 0.005g N/A
Omega-3 - DHA 0.146g 0.038g N/A
Omega-3 - DPA 0.104g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +103.1%
Contains more CarbsCarbs +358%
Contains more OtherOther +248.6%
Contains more FatsFats +444.1%
Contains more WaterWater +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +2270.3%
Contains more Poly. FatPolyunsaturated fat +156.2%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.