Egg vs. Clam — In-Depth Nutrition Comparison
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How are eggs and clam different?
- Eggs have more copper; however, clam is richer in vitamin B12, selenium, manganese, vitamin C, phosphorus, vitamin B3, and iron.
- Clam covers your daily need for vitamin B12, 4074% more than eggs.
- Eggs have 6 times more cholesterol than clam. Eggs have 373mg of cholesterol, while clam has 67mg.
- Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of eggs is 0.
Egg, whole, cooked, hard-boiled and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.
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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.
| Contains more CopperCopper | +190.7% |
| Contains less SodiumSodium | -89.7% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +84% |
| Contains more PotassiumPotassium | +398.4% |
| Contains more IronIron | +136.1% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +96.5% |
| Contains more ManganeseManganese | +3746.2% |
| Contains more SeleniumSelenium | +107.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.4% |
| Contains more Vitamin B5Vitamin B5 | +105.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +51.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +14.8% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +5140.6% |
| Contains more Vitamin B12Vitamin B12 | +8809% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +444.1% |
| Contains more WaterWater | +17.3% |
| Contains more ProteinProtein | +103.1% |
| Contains more CarbsCarbs | +358% |
| Contains more OtherOther | +248.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2270.3% |
| Contains more Poly. FatPolyunsaturated fat | +156.2% |
| Contains less Sat. FatSaturated fat | -94.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.11µg | 98.89µg | 4074% |
| Copper | 2mg | 0.688mg | 146% |
| Cholesterol | 373mg | 67mg | 102% |
| Selenium | 30.8µg | 64µg | 60% |
| Choline | 293.8mg | 53% | |
| Sodium | 124mg | 1202mg | 47% |
| Manganese | 0.026mg | 1mg | 42% |
| Protein | 12.58g | 25.55g | 26% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Phosphorus | 172mg | 338mg | 24% |
| Vitamin B3 | 0.064mg | 3.354mg | 21% |
| Iron | 1.19mg | 2.81mg | 20% |
| Zinc | 1.05mg | 2.73mg | 15% |
| Potassium | 126mg | 628mg | 15% |
| Vitamin B5 | 1.398mg | 0.68mg | 14% |
| Saturated fat | 3.267g | 0.188g | 14% |
| Fats | 10.61g | 1.95g | 13% |
| Vitamin D | 87IU | 11% | |
| Vitamin D | 2.2µg | 11% | |
| Monounsaturated fat | 4.077g | 0.172g | 10% |
| Vitamin B1 | 0.066mg | 0.15mg | 7% |
| Vitamin B2 | 0.513mg | 0.426mg | 7% |
| Vitamin E | 1.03mg | 7% | |
| Polyunsaturated fat | 1.414g | 0.552g | 6% |
| Calcium | 50mg | 92mg | 4% |
| Folate | 44µg | 29µg | 4% |
| Vitamin A | 149µg | 171µg | 2% |
| Magnesium | 10mg | 18mg | 2% |
| Vitamin B6 | 0.121mg | 0.11mg | 1% |
| Carbs | 1.12g | 5.13g | 1% |
| Calories | 155kcal | 148kcal | 0% |
| Net carbs | 1.12g | 5.13g | N/A |
| Sugar | 1.12g | N/A | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.153mg | 0.286mg | 0% |
| Threonine | 0.604mg | 1.099mg | 0% |
| Isoleucine | 0.686mg | 1.112mg | 0% |
| Leucine | 1.075mg | 1.798mg | 0% |
| Lysine | 0.904mg | 1.909mg | 0% |
| Methionine | 0.392mg | 0.576mg | 0% |
| Phenylalanine | 0.668mg | 0.915mg | 0% |
| Valine | 0.767mg | 1.116mg | 0% |
| Histidine | 0.298mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.005g | 0.138g | N/A |
| Omega-3 - DHA | 0.038g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
53%
983%
Minerals Daily Need Coverage Score
103%
129%
Comparison summary
Which food contains less Sodium?
Egg contains less Sodium (difference - 1078mg)
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 306mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 3.079g)
Which food is cheaper?
Clam is cheaper (difference - $1)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
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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.