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 for clam is 4089% higher.
- Omelette has less sodium.
- Omelette has a lower glycemic index (0) than clam (27).
Mollusks, clam, mixed species, cooked, moist heat and Egg, whole, cooked, omelet are the varieties used 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 MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +91.7% |
| Contains more PotassiumPotassium | +436.8% |
| Contains more IronIron | +89.9% |
| Contains more CopperCopper | +992.1% |
| Contains more ZincZinc | +150.5% |
| Contains more PhosphorusPhosphorus | +102.4% |
| Contains more ManganeseManganese | +4066.7% |
| Contains more SeleniumSelenium | +148.1% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +341.2% |
| Contains more Vitamin B3Vitamin B3 | +5140.6% |
| Contains more Vitamin B12Vitamin B12 | +12911.8% |
| Contains more Vitamin B5Vitamin B5 | +89.6% |
| Contains more Vitamin B6Vitamin B6 | +30% |
| Contains more FolateFolate | +34.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 0.76µg | 4089% |
| Cholesterol | 67mg | 313mg | 82% |
| Copper | 0.688mg | 0.063mg | 69% |
| Selenium | 64µg | 25.8µg | 69% |
| Sodium | 1202mg | 155mg | 46% |
| Choline | 247.6mg | 45% | |
| Manganese | 1mg | 0.024mg | 42% |
| Protein | 25.55g | 10.57g | 30% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Phosphorus | 338mg | 167mg | 24% |
| Vitamin B3 | 3.354mg | 0.064mg | 21% |
| Iron | 2.81mg | 1.48mg | 17% |
| Potassium | 628mg | 117mg | 15% |
| Zinc | 2.73mg | 1.09mg | 15% |
| Fats | 1.95g | 11.66g | 15% |
| Saturated fat | 0.188g | 3.319g | 14% |
| Polyunsaturated fat | 0.552g | 2.712g | 14% |
| Monounsaturated fat | 0.172g | 4.843g | 12% |
| Vitamin B5 | 0.68mg | 1.289mg | 12% |
| Vitamin B1 | 0.15mg | 0.034mg | 10% |
| Vitamin D | 69IU | 9% | |
| Vitamin D | 1.7µg | 9% | |
| Vitamin E | 1.29mg | 9% | |
| Calcium | 92mg | 48mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Vitamin B2 | 0.426mg | 0.386mg | 3% |
| Vitamin B6 | 0.11mg | 0.143mg | 3% |
| Folate | 29µg | 39µg | 3% |
| Magnesium | 18mg | 11mg | 2% |
| Carbs | 5.13g | 0.64g | 1% |
| Calories | 148kcal | 154kcal | 0% |
| Net carbs | 5.13g | 0.64g | N/A |
| Sugar | 0.31g | N/A | |
| Vitamin A | 171µg | 172µg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.286mg | 0.14mg | 0% |
| Threonine | 1.099mg | 0.467mg | 0% |
| Isoleucine | 1.112mg | 0.565mg | 0% |
| Leucine | 1.798mg | 0.913mg | 0% |
| Lysine | 1.909mg | 0.767mg | 0% |
| Methionine | 0.576mg | 0.319mg | 0% |
| Phenylalanine | 0.915mg | 0.572mg | 0% |
| Valine | 1.116mg | 0.722mg | 0% |
| Histidine | 0.49mg | 0.26mg | 0% |
| Omega-3 - EPA | 0.138g | 0g | N/A |
| Omega-3 - DHA | 0.146g | 0.049g | N/A |
| Omega-3 - DPA | 0.104g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +141.7% |
| Contains more CarbsCarbs | +701.6% |
| Contains more OtherOther | +273% |
| Contains more FatsFats | +497.9% |
| Contains more WaterWater | +19.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +2715.7% |
| Contains more Poly. FatPolyunsaturated fat | +391.3% |
