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  6. Clam vs. Bran raw

Clam vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between clam and bran raw

  • Clam has more vitamin B12, selenium, and copper; however, bran raw has more manganese, vitamin B1, fiber, phosphorus, magnesium, and iron.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Clam has 301 times more sodium than bran raw. Clam has 1202mg of sodium, while bran raw has 4mg.
  • Bran raw has a higher glycemic index than clam.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Oat bran, raw.

Infographic

Clam vs Bran 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
3
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +58.6%
Contains more CopperCopper +70.7%
Contains more SeleniumSelenium +41.6%
Contains more MagnesiumMagnesium +1205.6%
Contains more IronIron +92.5%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +117.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +463%
~equal in Potassium ~566mg

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%
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% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +259.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B5Vitamin B5 +119.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +79.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Bran raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Manganese 1mg 5.63mg 201%
Vitamin B1 0.15mg 1.17mg 85%
Fiber 0g 15.4g 62%
Phosphorus 338mg 734mg 57%
Magnesium 18mg 235mg 52%
Sodium 1202mg 4mg 52%
Selenium 64µg 45.2µg 34%
Iron 2.81mg 5.41mg 33%
Copper 0.688mg 0.403mg 32%
Vitamin C 22.1mg 0mg 25%
Cholesterol 67mg 0mg 22%
Carbs 5.13g 66.22g 20%
Vitamin A 171µg 0µg 19%
Protein 25.55g 17.3g 17%
Vitamin B2 0.426mg 0.22mg 16%
Vitamin B5 0.68mg 1.494mg 16%
Vitamin B3 3.354mg 0.934mg 15%
Polyunsaturated fat 0.552g 2.766g 15%
Fats 1.95g 7.03g 8%
Vitamin E 1.01mg 7%
Folate 29µg 52µg 6%
Choline 32.2mg 6%
Monounsaturated fat 0.172g 2.376g 6%
Calories 148kcal 246kcal 5%
Saturated fat 0.188g 1.328g 5%
Vitamin B6 0.11mg 0.165mg 4%
Calcium 92mg 58mg 3%
Zinc 2.73mg 3.11mg 3%
Vitamin K 3.2µg 3%
Potassium 628mg 566mg 2%
Protein per 100 calories 17g 7g N/A
Calories per 10 g protein 58kcal 142kcal N/A
Weight per 100 calories 68g 41g N/A
Unsaturated / Saturated Fat ratio 3.9 3.9 N/A
Net carbs 5.13g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.286mg 0.335mg 0%
Threonine 1.099mg 0.502mg 0%
Isoleucine 1.112mg 0.668mg 0%
Leucine 1.798mg 1.374mg 0%
Lysine 1.909mg 0.76mg 0%
Methionine 0.576mg 0.335mg 0%
Phenylalanine 0.915mg 0.908mg 0%
Valine 1.116mg 0.964mg 0%
Histidine 0.49mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +47.7%
Contains more WaterWater +871.6%
Contains more OtherOther +28.6%
Contains more FatsFats +260.5%
Contains more CarbsCarbs +1190.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +1281.4%
Contains more Poly. FatPolyunsaturated fat +401.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.