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Glutinous rice vs. Clam — In-Depth Nutrition Comparison

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The main differences between glutinous rice and clam

  • Clam is richer than glutinous rice in vitamin B12, selenium, copper, phosphorus, iron, manganese, vitamin B2, and vitamin C.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Glutinous rice contains less sodium.
  • Clam has a lower glycemic index than glutinous rice.

Food types used in this article are Rice, white, glutinous, unenriched, cooked and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Glutinous rice vs Clam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Clam
9
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 less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +6180%
Contains more IronIron +1907.1%
Contains more CopperCopper +1304.1%
Contains more ZincZinc +565.9%
Contains more PhosphorusPhosphorus +4125%
Contains more ManganeseManganese +281.7%
Contains more SeleniumSelenium +1042.9%

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Clam
9
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 EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +3176.9%
Contains more Vitamin B3Vitamin B3 +1056.6%
Contains more Vitamin B5Vitamin B5 +216.3%
Contains more Vitamin B6Vitamin B6 +323.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2800%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
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
Contains more CarbsCarbs +311.1%
Contains more WaterWater +20.4%
Contains more ProteinProtein +1164.9%
Contains more FatsFats +926.3%
Contains more OtherOther +5228.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Clam
2
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 less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +145.7%
Contains more Poly. FatPolyunsaturated fat +700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 5.6µg 64µg 106%
Copper 0.049mg 0.688mg 71%
Sodium 5mg 1202mg 52%
Protein 2.02g 25.55g 47%
Phosphorus 8mg 338mg 47%
Iron 0.14mg 2.81mg 33%
Manganese 0.262mg 1mg 32%
Vitamin B2 0.013mg 0.426mg 32%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Zinc 0.41mg 2.73mg 21%
Vitamin B3 0.29mg 3.354mg 19%
Vitamin A 0µg 171µg 19%
Potassium 10mg 628mg 18%
Vitamin B1 0.02mg 0.15mg 11%
Calcium 2mg 92mg 9%
Vitamin B5 0.215mg 0.68mg 9%
Folate 1µg 29µg 7%
Vitamin B6 0.026mg 0.11mg 6%
Carbs 21.09g 5.13g 5%
Fiber 1g 0g 4%
Polyunsaturated fat 0.069g 0.552g 3%
Calories 97kcal 148kcal 3%
Magnesium 5mg 18mg 3%
Fats 0.19g 1.95g 3%
Saturated fat 0.039g 0.188g 1%
Net carbs 20.09g 5.13g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.07g 0.172g 0%
Tryptophan 0.023mg 0.286mg 0%
Threonine 0.072mg 1.099mg 0%
Isoleucine 0.087mg 1.112mg 0%
Leucine 0.167mg 1.798mg 0%
Lysine 0.073mg 1.909mg 0%
Methionine 0.047mg 0.576mg 0%
Phenylalanine 0.108mg 0.915mg 0%
Valine 0.123mg 1.116mg 0%
Histidine 0.047mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice 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
3%
Glutinous rice
983%
Clam
Minerals Daily Need Coverage Score
11%
Glutinous rice
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Glutinous rice
Glutinous rice is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 1197mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.149g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 71)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1)
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

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.