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Clam vs. Olive — In-Depth Nutrition Comparison

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Important differences between Clam and Olive

  • Olive has less Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Vitamin B2, Vitamin C, Zinc, and Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Olive is lower in Cholesterol.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Olives, ripe, canned (small-extra large).

Infographic

Clam vs Olive infographic
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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.
Clam
7
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%
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +7750%
Contains more CopperCopper +174.1%
Contains more ZincZinc +1140.9%
Contains more PhosphorusPhosphorus +11166.7%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +7011.1%
Contains more IronIron +17.4%
Contains less SodiumSodium -38.9%
~equal in Calcium ~88mg

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
9
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Olive
3
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +2355.6%
Contains more Vitamin AVitamin A +41.4%
Contains more Vitamin B1Vitamin B1 +4900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8964.9%
Contains more Vitamin B5Vitamin B5 +4433.3%
Contains more Vitamin B6Vitamin B6 +1122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
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
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2941.7%
Contains more OtherOther +67.3%
Contains more FatsFats +447.7%
Contains more CarbsCarbs +22%
Contains more WaterWater +25.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Olive
2
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated Fat -86.7%
Contains more Mono. FatMonounsaturated Fat +4486%
Contains more Poly. FatPolyunsaturated fat +65%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Olive Opinion
Calories 148kcal 115kcal Clam
Protein 25.55g 0.84g Clam
Fats 1.95g 10.68g Olive
Vitamin C 22.1mg 0.9mg Clam
Net carbs 5.13g 3.06g Clam
Carbs 5.13g 6.26g Olive
Cholesterol 67mg 0mg Olive
Magnesium 18mg 4mg Clam
Calcium 92mg 88mg Clam
Potassium 628mg 8mg Clam
Iron 2.81mg 3.3mg Olive
Fiber 0g 3.2g Olive
Copper 0.688mg 0.251mg Clam
Zinc 2.73mg 0.22mg Clam
Phosphorus 338mg 3mg Clam
Sodium 1202mg 735mg Olive
Vitamin A 570IU 403IU Clam
Vitamin A 171µg 20µg Clam
Vitamin E 1.65mg Olive
Manganese 1mg 0.02mg Clam
Selenium 64µg 0.9µg Clam
Vitamin B1 0.15mg 0.003mg Clam
Vitamin B2 0.426mg 0mg Clam
Vitamin B3 3.354mg 0.037mg Clam
Vitamin B5 0.68mg 0.015mg Clam
Vitamin B6 0.11mg 0.009mg Clam
Vitamin B12 98.89µg 0µg Clam
Vitamin K 1.4µg Olive
Folate 29µg 0µg Clam
Choline 10.3mg Olive
Saturated Fat 0.188g 1.415g Clam
Monounsaturated Fat 0.172g 7.888g Olive
Polyunsaturated fat 0.552g 0.911g Olive
Tryptophan 0.286mg Clam
Threonine 1.099mg 0.026mg Clam
Isoleucine 1.112mg 0.031mg Clam
Leucine 1.798mg 0.05mg Clam
Lysine 1.909mg 0.032mg Clam
Methionine 0.576mg 0.012mg Clam
Phenylalanine 0.915mg 0.029mg Clam
Valine 1.116mg 0.038mg Clam
Histidine 0.49mg 0.023mg Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - DPA 0.104g 0g Clam

Which food is preferable for your diet?

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

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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
6%
Olive
Minerals Daily Need Coverage Score
129%
Clam
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 467mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.227g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.5)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.