Clam vs. Oats — In-Depth Nutrition Comparison
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What are the differences between clam and oats?
- Clam is higher in vitamin B12 and vitamin C; however, oats are richer in manganese, vitamin B1, fiber, magnesium, phosphorus, and iron.
- Clam's daily need coverage for vitamin B12 is 4120% more.
- Oats have less cholesterol.
- Clam has a lower glycemic index (27) than oats (59).
We used Mollusks, clam, mixed species, cooked, moist heat and Oats types in this article.
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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 | +70.4% |
| Contains more PotassiumPotassium | +46.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +883.3% |
| Contains more IronIron | +68% |
| Contains more ZincZinc | +45.4% |
| Contains more PhosphorusPhosphorus | +54.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +391.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +206.5% |
| Contains more Vitamin B3Vitamin B3 | +249% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +408.7% |
| Contains more Vitamin B5Vitamin B5 | +98.4% |
| Contains more FolateFolate | +93.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Manganese | 1mg | 4.916mg | 170% |
| Selenium | 64µg | 116% | |
| Sodium | 1202mg | 2mg | 52% |
| Vitamin B1 | 0.15mg | 0.763mg | 51% |
| Fiber | 0g | 10.6g | 42% |
| Magnesium | 18mg | 177mg | 38% |
| Phosphorus | 338mg | 523mg | 26% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Iron | 2.81mg | 4.72mg | 24% |
| Vitamin B2 | 0.426mg | 0.139mg | 22% |
| Cholesterol | 67mg | 0mg | 22% |
| Carbs | 5.13g | 66.27g | 20% |
| Vitamin A | 171µg | 0µg | 19% |
| Protein | 25.55g | 16.89g | 17% |
| Vitamin B3 | 3.354mg | 0.961mg | 15% |
| Vitamin B5 | 0.68mg | 1.349mg | 13% |
| Polyunsaturated fat | 0.552g | 2.535g | 13% |
| Calories | 148kcal | 389kcal | 12% |
| Zinc | 2.73mg | 3.97mg | 11% |
| Fats | 1.95g | 6.9g | 8% |
| Copper | 0.688mg | 0.626mg | 7% |
| Folate | 29µg | 56µg | 7% |
| Potassium | 628mg | 429mg | 6% |
| Saturated fat | 0.188g | 1.217g | 5% |
| Monounsaturated fat | 0.172g | 2.178g | 5% |
| Calcium | 92mg | 54mg | 4% |
| Vitamin B6 | 0.11mg | 0.119mg | 1% |
| Net carbs | 5.13g | 55.67g | N/A |
| Tryptophan | 0.286mg | 0.234mg | 0% |
| Threonine | 1.099mg | 0.575mg | 0% |
| Isoleucine | 1.112mg | 0.694mg | 0% |
| Leucine | 1.798mg | 1.284mg | 0% |
| Lysine | 1.909mg | 0.701mg | 0% |
| Methionine | 0.576mg | 0.312mg | 0% |
| Phenylalanine | 0.915mg | 0.895mg | 0% |
| Valine | 1.116mg | 0.937mg | 0% |
| Histidine | 0.49mg | 0.405mg | 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 | +51.3% |
| Contains more WaterWater | +674.2% |
| Contains more OtherOther | +116.9% |
| Contains more FatsFats | +253.8% |
| Contains more CarbsCarbs | +1191.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +1166.3% |
| Contains more Poly. FatPolyunsaturated fat | +359.2% |
