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  6. Clam vs. Rye

Clam vs. Rye — In-Depth Nutrition Comparison

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Differences between clam and rye

  • Clam has more vitamin B12, selenium, copper, and vitamin C, while rye has more manganese, fiber, magnesium, and vitamin B5.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • The amount of cholesterol in rye is lower.

The food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Rye grain.

Infographic

Clam vs Rye 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
4
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%
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +87.5%
Contains more SeleniumSelenium +360.4%
Contains more MagnesiumMagnesium +511.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +157.7%
~equal in Iron ~2.63mg
~equal in Zinc ~2.65mg
~equal in Phosphorus ~332mg

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
4
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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +69.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin B5Vitamin B5 +114.1%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more FolateFolate +31%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Rye DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 13.9µg 91%
Manganese 1mg 2.577mg 69%
Fiber 0g 15.1g 60%
Sodium 1202mg 2mg 52%
Copper 0.688mg 0.367mg 36%
Protein 25.55g 10.34g 30%
Vitamin C 22.1mg 0mg 25%
Carbs 5.13g 75.86g 24%
Cholesterol 67mg 0mg 22%
Magnesium 18mg 110mg 22%
Vitamin A 171µg 1µg 19%
Vitamin B5 0.68mg 1.456mg 16%
Vitamin B1 0.15mg 0.316mg 14%
Vitamin B6 0.11mg 0.294mg 14%
Vitamin B2 0.426mg 0.251mg 13%
Calories 148kcal 338kcal 10%
Calcium 92mg 24mg 7%
Choline 30.4mg 6%
Vitamin B3 3.354mg 4.27mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Potassium 628mg 510mg 3%
Iron 2.81mg 2.63mg 2%
Folate 29µg 38µg 2%
Phosphorus 338mg 332mg 1%
Zinc 2.73mg 2.65mg 1%
Polyunsaturated fat 0.552g 0.767g 1%
Fats 1.95g 1.63g 0%
Net carbs 5.13g 60.76g N/A
Sugar 0.98g N/A
Saturated fat 0.188g 0.197g 0%
Monounsaturated fat 0.172g 0.208g 0%
Tryptophan 0.286mg 0.108mg 0%
Threonine 1.099mg 0.289mg 0%
Isoleucine 1.112mg 0.208mg 0%
Leucine 1.798mg 0.563mg 0%
Lysine 1.909mg 0.286mg 0%
Methionine 0.576mg 0.153mg 0%
Phenylalanine 0.915mg 0.435mg 0%
Valine 1.116mg 0.317mg 0%
Histidine 0.49mg 0.189mg 0%
Fructose 0.11g 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
4
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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +147.1%
Contains more FatsFats +19.6%
Contains more WaterWater +500.4%
Contains more OtherOther +137.6%
Contains more CarbsCarbs +1378.8%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +20.9%
Contains more Poly. FatPolyunsaturated fat +38.9%
~equal in Saturated fat ~0.197g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.