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English muffin vs. Clam — In-Depth Nutrition Comparison

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How are English muffins and clam different?

  • English muffins contain less vitamin B12, copper, phosphorus, manganese, vitamin C, iron, vitamin B2, and zinc than clam.
  • Clam covers your daily need for vitamin B12, 4119% more than English muffins.
  • English muffins contain less sodium.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of clam is 27.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

English muffin vs Clam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Clam
8
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%
Contains more MagnesiumMagnesium +16.7%
Contains less SodiumSodium -61.4%
Contains more CalciumCalcium +76.9%
Contains more PotassiumPotassium +379.4%
Contains more IronIron +215.7%
Contains more CopperCopper +433.3%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +154.1%
Contains more ManganeseManganese +180.1%

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.
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Clam
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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%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more FolateFolate +27.6%
Contains more Vitamin CVitamin C +22000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +176.6%
Contains more Vitamin B3Vitamin B3 +114.2%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B6Vitamin B6 +155.8%
Contains more Vitamin B12Vitamin B12 +247125%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
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
Contains more CarbsCarbs +796.7%
Contains more ProteinProtein +231.8%
Contains more WaterWater +51.2%
Contains more OtherOther +55.4%
~equal in Fats ~1.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
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
Contains more Mono. FatMonounsaturated fat +75.6%
Contains more Poly. FatPolyunsaturated fat +60.9%
Contains less Sat. FatSaturated fat -27.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Clam DV% diff.
Vitamin B12 0.04µg 98.89µg 4119%
Selenium 64µg 116%
Copper 0.129mg 0.688mg 62%
Protein 7.7g 25.55g 36%
Sodium 464mg 1202mg 32%
Phosphorus 133mg 338mg 29%
Manganese 0.357mg 1mg 28%
Iron 0.89mg 2.81mg 24%
Vitamin C 0.1mg 22.1mg 24%
Cholesterol 0mg 67mg 22%
Vitamin B2 0.154mg 0.426mg 21%
Vitamin A 0µg 171µg 19%
Zinc 0.7mg 2.73mg 18%
Potassium 131mg 628mg 15%
Carbs 46g 5.13g 14%
Fiber 2.7g 0g 11%
Vitamin B3 1.566mg 3.354mg 11%
Vitamin B5 0.446mg 0.68mg 5%
Vitamin B6 0.043mg 0.11mg 5%
Calories 235kcal 148kcal 4%
Calcium 52mg 92mg 4%
Vitamin B1 0.181mg 0.15mg 3%
Folate 37µg 29µg 2%
Polyunsaturated fat 0.888g 0.552g 2%
Magnesium 21mg 18mg 1%
Fats 1.8g 1.95g 0%
Net carbs 43.3g 5.13g N/A
Saturated fat 0.259g 0.188g 0%
Monounsaturated fat 0.302g 0.172g 0%
Tryptophan 0.092mg 0.286mg 0%
Threonine 0.242mg 1.099mg 0%
Isoleucine 0.315mg 1.112mg 0%
Leucine 0.553mg 1.798mg 0%
Lysine 0.241mg 1.909mg 0%
Methionine 0.139mg 0.576mg 0%
Phenylalanine 0.379mg 0.915mg 0%
Valine 0.353mg 1.116mg 0%
Histidine 0.17mg 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Clam
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
14%
English muffin
983%
Clam
Minerals Daily Need Coverage Score
30%
English muffin
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 738mg)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.