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  6. Clam vs. Olive

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
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
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
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
Clam
9
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%
Olive
Olive
2
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +2355.6%
Contains more Vitamin AVitamin A +755%
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

All nutrients comparison - raw data values

Nutrient Clam Olive DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.9µg 115%
Protein 25.55g 0.84g 49%
Copper 0.688mg 0.251mg 49%
Phosphorus 338mg 3mg 48%
Manganese 1mg 0.02mg 43%
Vitamin B2 0.426mg 0mg 33%
Vitamin C 22.1mg 0.9mg 24%
Zinc 2.73mg 0.22mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.037mg 21%
Sodium 1202mg 735mg 20%
Monounsaturated fat 0.172g 7.888g 19%
Potassium 628mg 8mg 18%
Vitamin A 171µg 20µg 17%
Fats 1.95g 10.68g 13%
Fiber 0g 3.2g 13%
Vitamin B5 0.68mg 0.015mg 13%
Vitamin B1 0.15mg 0.003mg 12%
Vitamin E 1.65mg 11%
Vitamin B6 0.11mg 0.009mg 8%
Folate 29µg 0µg 7%
Iron 2.81mg 3.3mg 6%
Saturated fat 0.188g 1.415g 6%
Magnesium 18mg 4mg 3%
Calories 148kcal 115kcal 2%
Choline 10.3mg 2%
Polyunsaturated fat 0.552g 0.911g 2%
Vitamin K 1.4µg 1%
Protein per 100 calories 17g 0.73g N/A
Calories per 10 g protein 58kcal 1369kcal N/A
Weight per 100 calories 68g 87g N/A
Unsaturated / Saturated Fat ratio 3.9 6.2 N/A
Net carbs 5.13g 3.06g N/A
Carbs 5.13g 6.26g 0%
Calcium 92mg 88mg 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0.026mg 0%
Isoleucine 1.112mg 0.031mg 0%
Leucine 1.798mg 0.05mg 0%
Lysine 1.909mg 0.032mg 0%
Methionine 0.576mg 0.012mg 0%
Phenylalanine 0.915mg 0.029mg 0%
Valine 1.116mg 0.038mg 0%
Histidine 0.49mg 0.023mg 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
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
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
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
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%

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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.