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Clam vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between Clam and Chia seeds

  • Clam is higher in Vitamin B12, yet Chia seeds is higher in Fiber, Magnesium, Manganese, Phosphorus, Iron, Calcium, Vitamin B1, and Vitamin B3.
  • Clam covers your daily Vitamin B12 needs 4120% more than Chia seeds.
  • Clam contains 75 times more Sodium than Chia seeds. While Clam contains 1202mg of Sodium, Chia seeds contains only 16mg.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Seeds, chia seeds, dried.

Infographic

Clam vs Chia seeds 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
2
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +54.3%
Contains more SeleniumSelenium +15.9%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +585.9%
Contains more IronIron +174.7%
Contains more CopperCopper +34.3%
Contains more ZincZinc +67.8%
Contains more PhosphorusPhosphorus +154.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +172.3%

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
6
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% 34% 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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1281.3%
Contains more Vitamin AVitamin A +955.6%
Contains more Vitamin B2Vitamin B2 +150.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +313.3%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more FolateFolate +69%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
2
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +54.5%
Contains more WaterWater +997.2%
Contains more FatsFats +1476.4%
Contains more CarbsCarbs +721.1%
Contains more OtherOther +28.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -94.4%
Contains more Mono. FatMonounsaturated Fat +1242.4%
Contains more Poly. FatPolyunsaturated fat +4187.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Chia seeds Opinion
Calories 148kcal 486kcal Chia seeds
Protein 25.55g 16.54g Clam
Fats 1.95g 30.74g Chia seeds
Vitamin C 22.1mg 1.6mg Clam
Net carbs 5.13g 7.72g Chia seeds
Carbs 5.13g 42.12g Chia seeds
Cholesterol 67mg 0mg Chia seeds
Magnesium 18mg 335mg Chia seeds
Calcium 92mg 631mg Chia seeds
Potassium 628mg 407mg Clam
Iron 2.81mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.688mg 0.924mg Chia seeds
Zinc 2.73mg 4.58mg Chia seeds
Phosphorus 338mg 860mg Chia seeds
Sodium 1202mg 16mg Chia seeds
Vitamin A 570IU 54IU Clam
Vitamin A 171µg Clam
Vitamin E 0.5mg Chia seeds
Manganese 1mg 2.723mg Chia seeds
Selenium 64µg 55.2µg Clam
Vitamin B1 0.15mg 0.62mg Chia seeds
Vitamin B2 0.426mg 0.17mg Clam
Vitamin B3 3.354mg 8.83mg Chia seeds
Vitamin B5 0.68mg Clam
Vitamin B6 0.11mg Clam
Vitamin B12 98.89µg 0µg Clam
Folate 29µg 49µg Chia seeds
Trans Fat 0.14g Clam
Saturated Fat 0.188g 3.33g Clam
Monounsaturated Fat 0.172g 2.309g Chia seeds
Polyunsaturated fat 0.552g 23.665g Chia seeds
Tryptophan 0.286mg 0.436mg Chia seeds
Threonine 1.099mg 0.709mg Clam
Isoleucine 1.112mg 0.801mg Clam
Leucine 1.798mg 1.371mg Clam
Lysine 1.909mg 0.97mg Clam
Methionine 0.576mg 0.588mg Chia seeds
Phenylalanine 0.915mg 1.016mg Chia seeds
Valine 1.116mg 0.95mg Clam
Histidine 0.49mg 0.531mg Chia seeds
Omega-3 - EPA 0.138g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.104g Clam
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Chia seeds
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
981%
Clam
32%
Chia seeds
Minerals Daily Need Coverage Score
129%
Clam
221%
Chia seeds

Comparison summary

Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.142g)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1186mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.