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Clam vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between clam and orange juice

  • Clam is higher in vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and zinc, yet orange juice is higher in vitamin C.
  • Clam covers your daily vitamin B12 needs 4120% more than orange juice.
  • Clam contains 1202 times more sodium than orange juice. While clam contains 1202mg of sodium, orange juice contains only 1mg.
  • The glycemic index of clam is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Orange juice, raw.

Infographic

Clam vs Orange juice 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +736.4%
Contains more PotassiumPotassium +214%
Contains more IronIron +1305%
Contains more CopperCopper +1463.6%
Contains more ZincZinc +5360%
Contains more PhosphorusPhosphorus +1888.2%
Contains more ManganeseManganese +7042.9%
Contains more SeleniumSelenium +63900%
Contains less SodiumSodium -99.9%

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
7
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% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +1610%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +738.5%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +126.2%
~equal in Vitamin D ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Clam Orange juice DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.1µg 116%
Copper 0.688mg 0.044mg 72%
Sodium 1202mg 1mg 52%
Protein 25.55g 0.7g 50%
Phosphorus 338mg 17mg 46%
Manganese 1mg 0.014mg 43%
Iron 2.81mg 0.2mg 33%
Vitamin C 22.1mg 50mg 31%
Vitamin B2 0.426mg 0.03mg 30%
Zinc 2.73mg 0.05mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.4mg 18%
Vitamin A 171µg 10µg 18%
Potassium 628mg 200mg 13%
Vitamin B5 0.68mg 0.19mg 10%
Calcium 92mg 11mg 8%
Vitamin B1 0.15mg 0.09mg 5%
Vitamin B6 0.11mg 0.04mg 5%
Calories 148kcal 45kcal 5%
Fats 1.95g 0.2g 3%
Polyunsaturated fat 0.552g 0.04g 3%
Magnesium 18mg 11mg 2%
Carbs 5.13g 10.4g 2%
Choline 6.2mg 1%
Fiber 0g 0.2g 1%
Saturated fat 0.188g 0.024g 1%
Net carbs 5.13g 10.2g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Folate 29µg 30µg 0%
Monounsaturated fat 0.172g 0.036g 0%
Tryptophan 0.286mg 0.002mg 0%
Threonine 1.099mg 0.008mg 0%
Isoleucine 1.112mg 0.008mg 0%
Leucine 1.798mg 0.013mg 0%
Lysine 1.909mg 0.009mg 0%
Methionine 0.576mg 0.003mg 0%
Phenylalanine 0.915mg 0.009mg 0%
Valine 1.116mg 0.011mg 0%
Histidine 0.49mg 0.003mg 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
3
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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +3550%
Contains more FatsFats +875%
Contains more OtherOther +832.5%
Contains more CarbsCarbs +102.7%
Contains more WaterWater +38.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +377.8%
Contains more Poly. FatPolyunsaturated fat +1280%
Contains less Sat. FatSaturated fat -87.2%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.