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Clam vs. Flax seeds — In-Depth Nutrition Comparison

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How are clam and flax seeds different?

  • Clam is higher in vitamin B12 and selenium; however, flax seeds are richer in vitamin B1, fiber, magnesium, manganese, copper, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Clam contains 40 times more sodium than flax seeds. While clam contains 1202mg of sodium, flax seeds contain only 30mg.

Mollusks, clam, mixed species, cooked, moist heat and Seeds, flaxseed are the varieties used in this article.

Infographic

Clam vs Flax 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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +152%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +177.2%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +103.9%
Contains more CopperCopper +77.3%
Contains more ZincZinc +59%
Contains more PhosphorusPhosphorus +89.9%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +148.2%

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
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%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +3583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +164.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +996%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +330%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.08mg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +39.7%
Contains more WaterWater +814.4%
Contains more FatsFats +2062.1%
Contains more CarbsCarbs +463%
~equal in Other ~3.71g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +4276.2%
Contains more Poly. FatPolyunsaturated fat +5104.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Flax seeds DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Polyunsaturated fat 0.552g 28.73g 188%
Vitamin B1 0.15mg 1.644mg 125%
Fiber 0g 27.3g 109%
Magnesium 18mg 392mg 89%
Selenium 64µg 25.4µg 70%
Manganese 1mg 2.482mg 64%
Fats 1.95g 42.16g 62%
Copper 0.688mg 1.22mg 59%
Sodium 1202mg 30mg 51%
Phosphorus 338mg 642mg 43%
Iron 2.81mg 5.73mg 37%
Vitamin B6 0.11mg 0.473mg 28%
Vitamin C 22.1mg 0.6mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.426mg 0.161mg 20%
Calories 148kcal 534kcal 19%
Vitamin A 171µg 0µg 19%
Monounsaturated fat 0.172g 7.527g 18%
Saturated fat 0.188g 3.663g 16%
Calcium 92mg 255mg 16%
Protein 25.55g 18.29g 15%
Zinc 2.73mg 4.34mg 15%
Folate 29µg 87µg 15%
Choline 78.7mg 14%
Carbs 5.13g 28.88g 8%
Vitamin B5 0.68mg 0.985mg 6%
Potassium 628mg 813mg 5%
Vitamin K 4.3µg 4%
Vitamin B3 3.354mg 3.08mg 2%
Vitamin E 0.31mg 2%
Net carbs 5.13g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.286mg 0.297mg 0%
Threonine 1.099mg 0.766mg 0%
Isoleucine 1.112mg 0.896mg 0%
Leucine 1.798mg 1.235mg 0%
Lysine 1.909mg 0.862mg 0%
Methionine 0.576mg 0.37mg 0%
Phenylalanine 0.915mg 0.957mg 0%
Valine 1.116mg 1.072mg 0%
Histidine 0.49mg 0.472mg 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
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Flax 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
983%
Clam
62%
Flax seeds
Minerals Daily Need Coverage Score
129%
Clam
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1172mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 3.475g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.