Bran raw vs. Clam — In-Depth Nutrition Comparison
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Important differences between bran raw and clam
- Bran raw has more manganese, vitamin B1, fiber, phosphorus, magnesium, and iron; however, clam has more vitamin B12, selenium, and copper.
- Clam's daily need coverage for vitamin B12 is 4120% more.
- Bran raw is lower in sodium.
- Bran raw has a higher glycemic index than clam.
The food varieties used in the comparison are Oat bran, raw and Mollusks, clam, mixed species, cooked, moist heat.
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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 MagnesiumMagnesium | +1205.6% |
| Contains more IronIron | +92.5% |
| Contains more ZincZinc | +13.9% |
| Contains more PhosphorusPhosphorus | +117.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +463% |
| Contains more CalciumCalcium | +58.6% |
| Contains more PotassiumPotassium | +11% |
| Contains more CopperCopper | +70.7% |
| Contains more SeleniumSelenium | +41.6% |
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 B1Vitamin B1 | +680% |
| Contains more Vitamin B5Vitamin B5 | +119.7% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +79.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +93.6% |
| Contains more Vitamin B3Vitamin B3 | +259.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +260.5% |
| Contains more CarbsCarbs | +1190.8% |
| Contains more ProteinProtein | +47.7% |
| Contains more WaterWater | +871.6% |
| Contains more OtherOther | +28.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1281.4% |
| Contains more Poly. FatPolyunsaturated fat | +401.1% |
| Contains less Sat. FatSaturated fat | -85.8% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Manganese | 5.63mg | 1mg | 201% |
| Vitamin B1 | 1.17mg | 0.15mg | 85% |
| Fiber | 15.4g | 0g | 62% |
| Phosphorus | 734mg | 338mg | 57% |
| Magnesium | 235mg | 18mg | 52% |
| Sodium | 4mg | 1202mg | 52% |
| Selenium | 45.2µg | 64µg | 34% |
| Iron | 5.41mg | 2.81mg | 33% |
| Copper | 0.403mg | 0.688mg | 32% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Cholesterol | 0mg | 67mg | 22% |
| Carbs | 66.22g | 5.13g | 20% |
| Vitamin A | 0µg | 171µg | 19% |
| Protein | 17.3g | 25.55g | 17% |
| Vitamin B2 | 0.22mg | 0.426mg | 16% |
| Vitamin B5 | 1.494mg | 0.68mg | 16% |
| Polyunsaturated fat | 2.766g | 0.552g | 15% |
| Vitamin B3 | 0.934mg | 3.354mg | 15% |
| Fats | 7.03g | 1.95g | 8% |
| Vitamin E | 1.01mg | 7% | |
| Folate | 52µg | 29µg | 6% |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 2.376g | 0.172g | 6% |
| Saturated fat | 1.328g | 0.188g | 5% |
| Calories | 246kcal | 148kcal | 5% |
| Vitamin B6 | 0.165mg | 0.11mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Zinc | 3.11mg | 2.73mg | 3% |
| Calcium | 58mg | 92mg | 3% |
| Potassium | 566mg | 628mg | 2% |
| Net carbs | 50.82g | 5.13g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.335mg | 0.286mg | 0% |
| Threonine | 0.502mg | 1.099mg | 0% |
| Isoleucine | 0.668mg | 1.112mg | 0% |
| Leucine | 1.374mg | 1.798mg | 0% |
| Lysine | 0.76mg | 1.909mg | 0% |
| Methionine | 0.335mg | 0.576mg | 0% |
| Phenylalanine | 0.908mg | 0.915mg | 0% |
| Valine | 0.964mg | 1.116mg | 0% |
| Histidine | 0.41mg | 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?
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
44%
983%
Minerals Daily Need Coverage Score
195%
129%
Comparison summary
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 1.14g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 1198mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
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.