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Clam vs. English muffin — In-Depth Nutrition Comparison

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How are clam and English muffins different?

  • English muffins contain less vitamin B12, copper, phosphorus, manganese, vitamin C, iron, vitamin B2, and zinc than clam.
  • Clam covers your daily need for vitamin B12, 4119% more than English muffins.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of clam is 27.

Mollusks, clam, mixed species, cooked, moist heat and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types were used in this article.

Infographic

Clam vs English muffin 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more CalciumCalcium +76.9%
Contains more PotassiumPotassium +379.4%
Contains more IronIron +215.7%
Contains more CopperCopper +433.3%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +154.1%
Contains more ManganeseManganese +180.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +16.7%
Contains less SodiumSodium -61.4%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +22000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +176.6%
Contains more Vitamin B3Vitamin B3 +114.2%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B6Vitamin B6 +155.8%
Contains more Vitamin B12Vitamin B12 +247125%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more FolateFolate +27.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +231.8%
Contains more WaterWater +51.2%
Contains more OtherOther +55.4%
Contains more CarbsCarbs +796.7%
~equal in Fats ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -27.4%
Contains more Mono. FatMonounsaturated fat +75.6%
Contains more Poly. FatPolyunsaturated fat +60.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam English muffin DV% diff.
Vitamin B12 98.89µg 0.04µg 4119%
Selenium 64µg 116%
Copper 0.688mg 0.129mg 62%
Protein 25.55g 7.7g 36%
Sodium 1202mg 464mg 32%
Phosphorus 338mg 133mg 29%
Manganese 1mg 0.357mg 28%
Iron 2.81mg 0.89mg 24%
Vitamin C 22.1mg 0.1mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.426mg 0.154mg 21%
Vitamin A 171µg 0µg 19%
Zinc 2.73mg 0.7mg 18%
Potassium 628mg 131mg 15%
Carbs 5.13g 46g 14%
Fiber 0g 2.7g 11%
Vitamin B3 3.354mg 1.566mg 11%
Vitamin B5 0.68mg 0.446mg 5%
Vitamin B6 0.11mg 0.043mg 5%
Calories 148kcal 235kcal 4%
Calcium 92mg 52mg 4%
Vitamin B1 0.15mg 0.181mg 3%
Folate 29µg 37µg 2%
Polyunsaturated fat 0.552g 0.888g 2%
Magnesium 18mg 21mg 1%
Fats 1.95g 1.8g 0%
Net carbs 5.13g 43.3g N/A
Saturated fat 0.188g 0.259g 0%
Monounsaturated fat 0.172g 0.302g 0%
Tryptophan 0.286mg 0.092mg 0%
Threonine 1.099mg 0.242mg 0%
Isoleucine 1.112mg 0.315mg 0%
Leucine 1.798mg 0.553mg 0%
Lysine 1.909mg 0.241mg 0%
Methionine 0.576mg 0.139mg 0%
Phenylalanine 0.915mg 0.379mg 0%
Valine 1.116mg 0.353mg 0%
Histidine 0.49mg 0.17mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
983%
Clam
14%
English muffin
Minerals Daily Need Coverage Score
129%
Clam
30%
English muffin

Comparison summary

Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 738mg)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.