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  6. Clam vs. Omelette

Clam vs. Omelette — In-Depth Nutrition Comparison

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How are Clam and Omelette different?

  • Clam has more Vitamin B12, Selenium, Copper, Manganese, Vitamin C, Phosphorus, Vitamin B3, and Iron than Omelette.
  • Daily need coverage for Vitamin B12 from Clam is 4089% higher.
  • Omelette has less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Clam vs Omelette 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
9
:
1
Omelette
Omelette
Contains more Calcium +91.7%
Contains more Iron +89.9%
Contains more Magnesium +63.6%
Contains more Phosphorus +102.4%
Contains more Potassium +436.8%
Contains more Zinc +150.5%
Contains more Copper +992.1%
Contains more Manganese +4066.7%
Contains more Selenium +148.1%
Contains less Sodium -87.1%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +91.7%
Contains more Iron +89.9%
Contains more Magnesium +63.6%
Contains more Phosphorus +102.4%
Contains more Potassium +436.8%
Contains more Zinc +150.5%
Contains more Copper +992.1%
Contains more Manganese +4066.7%
Contains more Selenium +148.1%
Contains less Sodium -87.1%

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
5
:
7
Omelette
Omelette
Contains more Vitamin C +∞%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +10.4%
Contains more Vitamin B3 +5140.6%
Contains more Vitamin B12 +12911.8%
Contains more Vitamin B5 +89.6%
Contains more Vitamin B6 +30%
Contains more Folate +34.5%
Equal in Vitamin A - 617
Equal in Vitamin B2 - 0.386
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +341.2%
Contains more Vitamin B2 +10.4%
Contains more Vitamin B3 +5140.6%
Contains more Vitamin B12 +12911.8%
Contains more Vitamin B5 +89.6%
Contains more Vitamin B6 +30%
Contains more Folate +34.5%
Equal in Vitamin A - 617
Equal in Vitamin B2 - 0.386

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Omelette
Omelette
Contains more Protein +141.7%
Contains more Carbs +701.6%
Contains more Other +273%
Contains more Fats +497.9%
Contains more Water +19.6%
Clam
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
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +141.7%
Contains more Carbs +701.6%
Contains more Other +273%
Contains more Fats +497.9%
Contains more Water +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Omelette
Omelette
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +2715.7%
Contains more Polyunsaturated fat +391.3%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +2715.7%
Contains more Polyunsaturated fat +391.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Omelette Opinion
Net carbs 5.13g 0.64g Clam
Protein 25.55g 10.57g Clam
Fats 1.95g 11.66g Omelette
Carbs 5.13g 0.64g Clam
Calories 148kcal 154kcal Omelette
Sugar 0.31g Clam
Calcium 92mg 48mg Clam
Iron 2.81mg 1.48mg Clam
Magnesium 18mg 11mg Clam
Phosphorus 338mg 167mg Clam
Potassium 628mg 117mg Clam
Sodium 1202mg 155mg Omelette
Zinc 2.73mg 1.09mg Clam
Copper 0.688mg 0.063mg Clam
Manganese 1mg 0.024mg Clam
Selenium 64µg 25.8µg Clam
Vitamin A 570IU 617IU Omelette
Vitamin A RAE 171µg 172µg Omelette
Vitamin E 1.29mg Omelette
Vitamin D 69IU Omelette
Vitamin D 1.7µg Omelette
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.034mg Clam
Vitamin B2 0.426mg 0.386mg Clam
Vitamin B3 3.354mg 0.064mg Clam
Vitamin B5 0.68mg 1.289mg Omelette
Vitamin B6 0.11mg 0.143mg Omelette
Folate 29µg 39µg Omelette
Vitamin B12 98.89µg 0.76µg Clam
Vitamin K 4.5µg Omelette
Tryptophan 0.286mg 0.14mg Clam
Threonine 1.099mg 0.467mg Clam
Isoleucine 1.112mg 0.565mg Clam
Leucine 1.798mg 0.913mg Clam
Lysine 1.909mg 0.767mg Clam
Methionine 0.576mg 0.319mg Clam
Phenylalanine 0.915mg 0.572mg Clam
Valine 1.116mg 0.722mg Clam
Histidine 0.49mg 0.26mg Clam
Cholesterol 67mg 313mg Clam
Trans Fat 0.709g Clam
Saturated Fat 0.188g 3.319g Clam
Omega-3 - DHA 0.146g 0.049g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0.006g Clam
Monounsaturated Fat 0.172g 4.843g Omelette
Polyunsaturated fat 0.552g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
38%
Omelette
Minerals Daily Need Coverage Score
129%
Clam
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1047mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 246mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.131g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.