Clam vs. Bran — In-Depth Nutrition Comparison
Compare
Summary of differences between clam and bran
- Bran has less vitamin B12, selenium, copper, phosphorus, vitamin B2, vitamin C, iron, and vitamin B3 than clam.
- Clam covers your daily need for vitamin B12, 4120% more than bran.
- Bran has less cholesterol.
- The glycemic index of bran is higher.
These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Oat bran, cooked.
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.
| Contains more CalciumCalcium | +820% |
| Contains more PotassiumPotassium | +582.6% |
| Contains more IronIron | +219.3% |
| Contains more CopperCopper | +942.4% |
| Contains more ZincZinc | +415.1% |
| Contains more PhosphorusPhosphorus | +184% |
| Contains more SeleniumSelenium | +731.2% |
| Contains more MagnesiumMagnesium | +122.2% |
| Contains less SodiumSodium | -99.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1152.9% |
| Contains more Vitamin B3Vitamin B3 | +2229.2% |
| Contains more Vitamin B5Vitamin B5 | +213.4% |
| Contains more Vitamin B6Vitamin B6 | +340% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +383.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Selenium | 64µg | 7.7µg | 102% |
| Copper | 0.688mg | 0.066mg | 69% |
| Sodium | 1202mg | 1mg | 52% |
| Protein | 25.55g | 3.21g | 45% |
| Phosphorus | 338mg | 119mg | 31% |
| Vitamin B2 | 0.426mg | 0.034mg | 30% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Iron | 2.81mg | 0.88mg | 24% |
| Cholesterol | 67mg | 0mg | 22% |
| Zinc | 2.73mg | 0.53mg | 20% |
| Vitamin B3 | 3.354mg | 0.144mg | 20% |
| Vitamin A | 171µg | 0µg | 19% |
| Potassium | 628mg | 92mg | 16% |
| Fiber | 0g | 2.6g | 10% |
| Vitamin B5 | 0.68mg | 0.217mg | 9% |
| Calcium | 92mg | 10mg | 8% |
| Vitamin B6 | 0.11mg | 0.025mg | 7% |
| Folate | 29µg | 6µg | 6% |
| Calories | 148kcal | 40kcal | 5% |
| Magnesium | 18mg | 40mg | 5% |
| Manganese | 1mg | 0.964mg | 2% |
| Carbs | 5.13g | 11.44g | 2% |
| Fats | 1.95g | 0.86g | 2% |
| Vitamin B1 | 0.15mg | 0.16mg | 1% |
| Polyunsaturated fat | 0.552g | 0.339g | 1% |
| Net carbs | 5.13g | 8.84g | N/A |
| Saturated fat | 0.188g | 0.163g | 0% |
| Monounsaturated fat | 0.172g | 0.291g | 0% |
| Tryptophan | 0.286mg | 0.057mg | 0% |
| Threonine | 1.099mg | 0.086mg | 0% |
| Isoleucine | 1.112mg | 0.114mg | 0% |
| Leucine | 1.798mg | 0.235mg | 0% |
| Lysine | 1.909mg | 0.13mg | 0% |
| Methionine | 0.576mg | 0.057mg | 0% |
| Phenylalanine | 0.915mg | 0.155mg | 0% |
| Valine | 1.116mg | 0.165mg | 0% |
| Histidine | 0.49mg | 0.07mg | 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
| Contains more ProteinProtein | +696% |
| Contains more FatsFats | +126.7% |
| Contains more OtherOther | +661.2% |
| Contains more CarbsCarbs | +123% |
| Contains more WaterWater | +32% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +62.8% |
| Contains less Sat. FatSaturated fat | -13.3% |
| Contains more Mono. FatMonounsaturated fat | +69.2% |
