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  6. Clam vs. Wakame

Clam vs. Wakame — In-Depth Nutrition Comparison

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How are Clam and Wakame different?

  • Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Zinc, and Vitamin C, however, Wakame is richer in Folate, Magnesium, and Manganese.
  • Clam covers your daily need of Vitamin B12 4120% more than Wakame.

Mollusks, clam, mixed species, cooked, moist heat and Seaweed, wakame, raw types were used in this article.

Infographic

Clam vs Wakame 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
6
:
4
Wakame
Wakame
Contains more Iron +28.9%
Contains more Phosphorus +322.5%
Contains more Potassium +1156%
Contains more Zinc +618.4%
Contains more Copper +142.3%
Contains more Selenium +9042.9%
Contains more Calcium +63%
Contains more Magnesium +494.4%
Contains less Sodium -27.5%
Contains more Manganese +40%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +28.9%
Contains more Phosphorus +322.5%
Contains more Potassium +1156%
Contains more Zinc +618.4%
Contains more Copper +142.3%
Contains more Selenium +9042.9%
Contains more Calcium +63%
Contains more Magnesium +494.4%
Contains less Sodium -27.5%
Contains more Manganese +40%

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
:
5
Wakame
Wakame
Contains more Vitamin A +58.3%
Contains more Vitamin C +636.7%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B6 +5400%
Contains more Vitamin B12 +∞%
Contains more Folate +575.9%
Equal in Vitamin B5 - 0.697
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +58.3%
Contains more Vitamin C +636.7%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B6 +5400%
Contains more Vitamin B12 +∞%
Contains more Folate +575.9%
Equal in Vitamin B5 - 0.697

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
:
3
Wakame
Wakame
Contains more Protein +743.2%
Contains more Fats +204.7%
Contains more Carbs +78.2%
Contains more Water +25.7%
Contains more Other +93%
Clam
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +743.2%
Contains more Fats +204.7%
Contains more Carbs +78.2%
Contains more Water +25.7%
Contains more Other +93%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +196.6%
Contains more Polyunsaturated fat +153.2%
Contains less Saturated Fat -30.9%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +196.6%
Contains more Polyunsaturated fat +153.2%
Contains less Saturated Fat -30.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Wakame Opinion
Net carbs 5.13g 8.64g Wakame
Protein 25.55g 3.03g Clam
Fats 1.95g 0.64g Clam
Carbs 5.13g 9.14g Wakame
Calories 148kcal 45kcal Clam
Sugar 0.65g Clam
Fiber 0g 0.5g Wakame
Calcium 92mg 150mg Wakame
Iron 2.81mg 2.18mg Clam
Magnesium 18mg 107mg Wakame
Phosphorus 338mg 80mg Clam
Potassium 628mg 50mg Clam
Sodium 1202mg 872mg Wakame
Zinc 2.73mg 0.38mg Clam
Copper 0.688mg 0.284mg Clam
Manganese 1mg 1.4mg Wakame
Selenium 64µg 0.7µg Clam
Vitamin A 570IU 360IU Clam
Vitamin A RAE 171µg 18µg Clam
Vitamin E 1mg Wakame
Vitamin C 22.1mg 3mg Clam
Vitamin B1 0.15mg 0.06mg Clam
Vitamin B2 0.426mg 0.23mg Clam
Vitamin B3 3.354mg 1.6mg Clam
Vitamin B5 0.68mg 0.697mg Wakame
Vitamin B6 0.11mg 0.002mg Clam
Folate 29µg 196µg Wakame
Vitamin B12 98.89µg 0µg Clam
Vitamin K 5.3µg Wakame
Tryptophan 0.286mg 0.035mg Clam
Threonine 1.099mg 0.165mg Clam
Isoleucine 1.112mg 0.087mg Clam
Leucine 1.798mg 0.257mg Clam
Lysine 1.909mg 0.112mg Clam
Methionine 0.576mg 0.063mg Clam
Phenylalanine 0.915mg 0.112mg Clam
Valine 1.116mg 0.209mg Clam
Histidine 0.49mg 0.015mg Clam
Cholesterol 67mg 0mg Wakame
Saturated Fat 0.188g 0.13g Wakame
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0.186g Wakame
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.058g Clam
Polyunsaturated fat 0.552g 0.218g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
29%
Wakame
Minerals Daily Need Coverage Score
129%
Clam
65%
Wakame

Comparison summary

Which food contains less Sodium?
Wakame
Wakame contains less Sodium (difference - 330mg)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.65g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.