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  6. Clam vs. Millet raw

Clam vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between clam and millet raw

  • Clam has more vitamin B12, selenium, and vitamin C; however, millet raw is richer in fiber, manganese, magnesium, vitamin B1, and vitamin B6.
  • Clam covers your daily vitamin B12 needs 4120% more than millet raw.
  • Millet raw contains less cholesterol.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of clam is 27.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Millet, raw.

Infographic

Clam vs Millet raw 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
5
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +222.1%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +18.6%
Contains more SeleniumSelenium +2270.4%
Contains more MagnesiumMagnesium +533.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +63.2%
~equal in Iron ~3.01mg
~equal in Copper ~0.75mg

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
4
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +180.7%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +249.1%
Contains more FolateFolate +193.1%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Millet raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 2.7µg 111%
Sodium 1202mg 5mg 52%
Fiber 0g 8.5g 34%
Protein 25.55g 11.02g 29%
Manganese 1mg 1.632mg 27%
Vitamin C 22.1mg 0mg 25%
Carbs 5.13g 72.85g 23%
Magnesium 18mg 114mg 23%
Vitamin B1 0.15mg 0.421mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B6 0.11mg 0.384mg 21%
Vitamin A 171µg 0µg 19%
Folate 29µg 85µg 14%
Potassium 628mg 195mg 13%
Calories 148kcal 378kcal 12%
Polyunsaturated fat 0.552g 2.134g 11%
Vitamin B2 0.426mg 0.29mg 10%
Zinc 2.73mg 1.68mg 10%
Vitamin B3 3.354mg 4.72mg 9%
Phosphorus 338mg 285mg 8%
Calcium 92mg 8mg 8%
Copper 0.688mg 0.75mg 7%
Fats 1.95g 4.22g 3%
Vitamin B5 0.68mg 0.848mg 3%
Iron 2.81mg 3.01mg 3%
Saturated fat 0.188g 0.723g 2%
Monounsaturated fat 0.172g 0.773g 2%
Vitamin K 0.9µg 1%
Net carbs 5.13g 64.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.286mg 0.119mg 0%
Threonine 1.099mg 0.353mg 0%
Isoleucine 1.112mg 0.465mg 0%
Leucine 1.798mg 1.4mg 0%
Lysine 1.909mg 0.212mg 0%
Methionine 0.576mg 0.221mg 0%
Phenylalanine 0.915mg 0.58mg 0%
Valine 1.116mg 0.578mg 0%
Histidine 0.49mg 0.236mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +131.9%
Contains more WaterWater +634%
Contains more OtherOther +15.1%
Contains more FatsFats +116.4%
Contains more CarbsCarbs +1320.1%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +349.4%
Contains more Poly. FatPolyunsaturated fat +286.6%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.