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  6. Clam vs. Glutinous rice

Clam vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between clam and glutinous rice

  • Clam is richer than glutinous rice in vitamin B12, selenium, copper, phosphorus, iron, manganese, vitamin B2, and vitamin C.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Glutinous rice contains less cholesterol.
  • Clam has a lower glycemic index than glutinous rice.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Rice, white, glutinous, unenriched, cooked.

Infographic

Clam vs Glutinous rice 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
9
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +6180%
Contains more IronIron +1907.1%
Contains more CopperCopper +1304.1%
Contains more ZincZinc +565.9%
Contains more PhosphorusPhosphorus +4125%
Contains more ManganeseManganese +281.7%
Contains more SeleniumSelenium +1042.9%
Contains less SodiumSodium -99.6%

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
9
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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +3176.9%
Contains more Vitamin B3Vitamin B3 +1056.6%
Contains more Vitamin B5Vitamin B5 +216.3%
Contains more Vitamin B6Vitamin B6 +323.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2800%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Clam Glutinous rice DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 5.6µg 106%
Copper 0.688mg 0.049mg 71%
Sodium 1202mg 5mg 52%
Protein 25.55g 2.02g 47%
Phosphorus 338mg 8mg 47%
Iron 2.81mg 0.14mg 33%
Manganese 1mg 0.262mg 32%
Vitamin B2 0.426mg 0.013mg 32%
Vitamin C 22.1mg 0mg 25%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.41mg 21%
Vitamin B3 3.354mg 0.29mg 19%
Vitamin A 171µg 0µg 19%
Potassium 628mg 10mg 18%
Vitamin B1 0.15mg 0.02mg 11%
Calcium 92mg 2mg 9%
Vitamin B5 0.68mg 0.215mg 9%
Folate 29µg 1µg 7%
Vitamin B6 0.11mg 0.026mg 6%
Carbs 5.13g 21.09g 5%
Fiber 0g 1g 4%
Polyunsaturated fat 0.552g 0.069g 3%
Calories 148kcal 97kcal 3%
Magnesium 18mg 5mg 3%
Fats 1.95g 0.19g 3%
Saturated fat 0.188g 0.039g 1%
Net carbs 5.13g 20.09g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.172g 0.07g 0%
Tryptophan 0.286mg 0.023mg 0%
Threonine 1.099mg 0.072mg 0%
Isoleucine 1.112mg 0.087mg 0%
Leucine 1.798mg 0.167mg 0%
Lysine 1.909mg 0.073mg 0%
Methionine 0.576mg 0.047mg 0%
Phenylalanine 0.915mg 0.108mg 0%
Valine 1.116mg 0.123mg 0%
Histidine 0.49mg 0.047mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +1164.9%
Contains more FatsFats +926.3%
Contains more OtherOther +5228.6%
Contains more CarbsCarbs +311.1%
Contains more WaterWater +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +145.7%
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -79.3%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.