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Clam vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between clam and brown rice?

  • Clam has more vitamin B12, selenium, copper, phosphorus, iron, vitamin B2, vitamin C, and zinc than brown rice.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Brown rice is lower in cholesterol.
  • Brown rice has a higher glycemic index (66) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Clam vs Brown rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2966.7%
Contains more PotassiumPotassium +630.2%
Contains more IronIron +401.8%
Contains more CopperCopper +549.1%
Contains more ZincZinc +284.5%
Contains more PhosphorusPhosphorus +228.2%
Contains more SeleniumSelenium +1003.4%
Contains more MagnesiumMagnesium +116.7%
Contains less SodiumSodium -99.7%
~equal in Manganese ~0.974mg

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
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +517.4%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B5Vitamin B5 +78.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B6Vitamin B6 +11.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +832.5%
Contains more FatsFats +101%
Contains more OtherOther +747.7%
Contains more CarbsCarbs +398.6%
Contains more WaterWater +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -27.7%
Contains more Poly. FatPolyunsaturated fat +50.8%
Contains more Mono. FatMonounsaturated fat +114.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Brown rice DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 5.8µg 106%
Copper 0.688mg 0.106mg 65%
Sodium 1202mg 4mg 52%
Protein 25.55g 2.74g 46%
Phosphorus 338mg 103mg 34%
Iron 2.81mg 0.56mg 28%
Vitamin B2 0.426mg 0.069mg 27%
Vitamin C 22.1mg 0mg 25%
Cholesterol 67mg 0mg 22%
Vitamin A 171µg 0µg 19%
Zinc 2.73mg 0.71mg 18%
Potassium 628mg 86mg 16%
Starch 24.79g 10%
Calcium 92mg 3mg 9%
Carbs 5.13g 25.58g 7%
Fiber 0g 1.6g 6%
Vitamin B5 0.68mg 0.38mg 6%
Folate 29µg 9µg 5%
Magnesium 18mg 39mg 5%
Vitamin B3 3.354mg 2.561mg 5%
Choline 9.2mg 2%
Vitamin B1 0.15mg 0.178mg 2%
Fats 1.95g 0.97g 2%
Polyunsaturated fat 0.552g 0.366g 1%
Calories 148kcal 123kcal 1%
Vitamin B6 0.11mg 0.123mg 1%
Manganese 1mg 0.974mg 1%
Vitamin E 0.17mg 1%
Net carbs 5.13g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Saturated fat 0.188g 0.26g 0%
Monounsaturated fat 0.172g 0.369g 0%
Tryptophan 0.286mg 0.033mg 0%
Threonine 1.099mg 0.095mg 0%
Isoleucine 1.112mg 0.109mg 0%
Leucine 1.798mg 0.214mg 0%
Lysine 1.909mg 0.099mg 0%
Methionine 0.576mg 0.058mg 0%
Phenylalanine 0.915mg 0.133mg 0%
Valine 1.116mg 0.151mg 0%
Histidine 0.49mg 0.066mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.104g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Brown rice
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
983%
Clam
13%
Brown rice
Minerals Daily Need Coverage Score
129%
Clam
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 39)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1198mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.