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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.

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
4
:
Contains more Calcium +58.6%
Contains more Potassium +11%
Contains more Copper +70.7%
Contains more Selenium +41.6%
Contains more Iron +92.5%
Contains more Magnesium +1205.6%
Contains more Phosphorus +117.2%
Contains less Sodium -99.7%
Contains more Zinc +13.9%
Contains more Manganese +463%
Equal in Potassium - 566
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +58.6%
Contains more Potassium +11%
Contains more Copper +70.7%
Contains more Selenium +41.6%
Contains more Iron +92.5%
Contains more Magnesium +1205.6%
Contains more Phosphorus +117.2%
Contains less Sodium -99.7%
Contains more Zinc +13.9%
Contains more Manganese +463%
Equal in Potassium - 566

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +680%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +50%
Contains more Folate +79.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +680%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +50%
Contains more Folate +79.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
Contains more Protein +47.7%
Contains more Water +871.6%
Contains more Other +28.6%
Contains more Fats +260.5%
Contains more Carbs +1190.8%
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 Protein +47.7%
Contains more Water +871.6%
Contains more Other +28.6%
Contains more Fats +260.5%
Contains more Carbs +1190.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +1281.4%
Contains more Polyunsaturated fat +401.1%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +1281.4%
Contains more Polyunsaturated fat +401.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Bran raw Opinion
Net carbs 5.13g 50.82g Bran raw
Protein 25.55g 17.3g Clam
Fats 1.95g 7.03g Bran raw
Carbs 5.13g 66.22g Bran raw
Calories 148kcal 246kcal Bran raw
Sugar 1.45g Clam
Fiber 0g 15.4g Bran raw
Calcium 92mg 58mg Clam
Iron 2.81mg 5.41mg Bran raw
Magnesium 18mg 235mg Bran raw
Phosphorus 338mg 734mg Bran raw
Potassium 628mg 566mg Clam
Sodium 1202mg 4mg Bran raw
Zinc 2.73mg 3.11mg Bran raw
Copper 0.688mg 0.403mg Clam
Manganese 1mg 5.63mg Bran raw
Selenium 64µg 45.2µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 1.01mg Bran raw
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 1.17mg Bran raw
Vitamin B2 0.426mg 0.22mg Clam
Vitamin B3 3.354mg 0.934mg Clam
Vitamin B5 0.68mg 1.494mg Bran raw
Vitamin B6 0.11mg 0.165mg Bran raw
Folate 29µg 52µg Bran raw
Vitamin B12 98.89µg 0µg Clam
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.286mg 0.335mg Bran raw
Threonine 1.099mg 0.502mg Clam
Isoleucine 1.112mg 0.668mg Clam
Leucine 1.798mg 1.374mg Clam
Lysine 1.909mg 0.76mg Clam
Methionine 0.576mg 0.335mg Clam
Phenylalanine 0.915mg 0.908mg Clam
Valine 1.116mg 0.964mg Clam
Histidine 0.49mg 0.41mg Clam
Cholesterol 67mg 0mg Bran raw
Saturated Fat 0.188g 1.328g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 2.376g Bran raw
Polyunsaturated fat 0.552g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
981%
Clam
44%
Bran raw
Minerals Daily Need Coverage Score
129%
Clam
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.14g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 67mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.