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  6. Bran raw vs. Clam

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.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Clam
Clam
4
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 +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Clam
Clam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
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 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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Clam 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%
Vitamin B3 0.934mg 3.354mg 15%
Polyunsaturated fat 2.766g 0.552g 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%
Calories 246kcal 148kcal 5%
Saturated fat 1.328g 0.188g 5%
Vitamin B6 0.165mg 0.11mg 4%
Calcium 58mg 92mg 3%
Zinc 3.11mg 2.73mg 3%
Vitamin K 3.2µg 3%
Potassium 566mg 628mg 2%
Protein per 100 calories 7g 17g N/A
Calories per 10 g protein 142kcal 58kcal N/A
Weight per 100 calories 41g 68g N/A
Unsaturated / Saturated Fat ratio 3.9 3.9 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Clam
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 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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Clam
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 +1281.4%
Contains more Poly. FatPolyunsaturated fat +401.1%
Contains less Sat. FatSaturated fat -85.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.