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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.

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.
:
4
Clam
Contains more Iron +92.5%
Contains more Magnesium +1205.6%
Contains more Phosphorus +117.2%
Contains less Sodium -99.7%
Contains more Zinc +13.9%
Contains more Manganese +463%
Contains more Calcium +58.6%
Contains more Potassium +11%
Contains more Copper +70.7%
Contains more Selenium +41.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Iron +92.5%
Contains more Magnesium +1205.6%
Contains more Phosphorus +117.2%
Contains less Sodium -99.7%
Contains more Zinc +13.9%
Contains more Manganese +463%
Contains more Calcium +58.6%
Contains more Potassium +11%
Contains more Copper +70.7%
Contains more Selenium +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.
:
5
Clam
Contains more Vitamin B1 +680%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +50%
Contains more Folate +79.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Contains more Vitamin B1 +680%
Contains more Vitamin B5 +119.7%
Contains more Vitamin B6 +50%
Contains more Folate +79.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Clam
Contains more Fats +260.5%
Contains more Carbs +1190.8%
Contains more Protein +47.7%
Contains more Water +871.6%
Contains more Other +28.6%
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
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 Fats +260.5%
Contains more Carbs +1190.8%
Contains more Protein +47.7%
Contains more Water +871.6%
Contains more Other +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Clam
Contains more Monounsaturated Fat +1281.4%
Contains more Polyunsaturated fat +401.1%
Contains less Saturated Fat -85.8%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1281.4%
Contains more Polyunsaturated fat +401.1%
Contains less Saturated 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.
Bran raw Clam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Clam Opinion
Net carbs 50.82g 5.13g Bran raw
Protein 17.3g 25.55g Clam
Fats 7.03g 1.95g Bran raw
Carbs 66.22g 5.13g Bran raw
Calories 246kcal 148kcal Bran raw
Sugar 1.45g Clam
Fiber 15.4g 0g Bran raw
Calcium 58mg 92mg Clam
Iron 5.41mg 2.81mg Bran raw
Magnesium 235mg 18mg Bran raw
Phosphorus 734mg 338mg Bran raw
Potassium 566mg 628mg Clam
Sodium 4mg 1202mg Bran raw
Zinc 3.11mg 2.73mg Bran raw
Copper 0.403mg 0.688mg Clam
Manganese 5.63mg 1mg Bran raw
Selenium 45.2µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 22.1mg Clam
Vitamin B1 1.17mg 0.15mg Bran raw
Vitamin B2 0.22mg 0.426mg Clam
Vitamin B3 0.934mg 3.354mg Clam
Vitamin B5 1.494mg 0.68mg Bran raw
Vitamin B6 0.165mg 0.11mg Bran raw
Folate 52µg 29µg Bran raw
Vitamin B12 0µg 98.89µg Clam
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.286mg Bran raw
Threonine 0.502mg 1.099mg Clam
Isoleucine 0.668mg 1.112mg Clam
Leucine 1.374mg 1.798mg Clam
Lysine 0.76mg 1.909mg Clam
Methionine 0.335mg 0.576mg Clam
Phenylalanine 0.908mg 0.915mg Clam
Valine 0.964mg 1.116mg Clam
Histidine 0.41mg 0.49mg Clam
Cholesterol 0mg 67mg Bran raw
Saturated Fat 1.328g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 2.376g 0.172g Bran raw
Polyunsaturated fat 2.766g 0.552g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Bran raw
981%
Clam
Minerals Daily Need Coverage Score
195%
Bran raw
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.14g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 67mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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?
?
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.

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.