Bran vs. Clam — In-Depth Nutrition Comparison
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Summary of differences between bran and clam
- Bran has less vitamin B12, selenium, copper, phosphorus, vitamin B2, vitamin C, iron, and vitamin B3 than clam.
- Clam covers your daily need for vitamin B12, 4120% more than bran.
- Bran has less sodium.
- The glycemic index of bran is higher.
These are the specific foods used in this comparison Oat bran, cooked and Mollusks, clam, mixed species, cooked, moist heat.
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.
| Contains more MagnesiumMagnesium | +122.2% |
| Contains less SodiumSodium | -99.9% |
| Contains more CalciumCalcium | +820% |
| Contains more PotassiumPotassium | +582.6% |
| Contains more IronIron | +219.3% |
| Contains more CopperCopper | +942.4% |
| Contains more ZincZinc | +415.1% |
| Contains more PhosphorusPhosphorus | +184% |
| Contains more SeleniumSelenium | +731.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1152.9% |
| Contains more Vitamin B3Vitamin B3 | +2229.2% |
| Contains more Vitamin B5Vitamin B5 | +213.4% |
| Contains more Vitamin B6Vitamin B6 | +340% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +383.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 7.7µg | 64µg | 102% |
| Copper | 0.066mg | 0.688mg | 69% |
| Sodium | 1mg | 1202mg | 52% |
| Protein | 3.21g | 25.55g | 45% |
| Phosphorus | 119mg | 338mg | 31% |
| Vitamin B2 | 0.034mg | 0.426mg | 30% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Iron | 0.88mg | 2.81mg | 24% |
| Cholesterol | 0mg | 67mg | 22% |
| Zinc | 0.53mg | 2.73mg | 20% |
| Vitamin B3 | 0.144mg | 3.354mg | 20% |
| Vitamin A | 0µg | 171µg | 19% |
| Potassium | 92mg | 628mg | 16% |
| Fiber | 2.6g | 0g | 10% |
| Vitamin B5 | 0.217mg | 0.68mg | 9% |
| Calcium | 10mg | 92mg | 8% |
| Vitamin B6 | 0.025mg | 0.11mg | 7% |
| Folate | 6µg | 29µg | 6% |
| Calories | 40kcal | 148kcal | 5% |
| Magnesium | 40mg | 18mg | 5% |
| Manganese | 0.964mg | 1mg | 2% |
| Carbs | 11.44g | 5.13g | 2% |
| Fats | 0.86g | 1.95g | 2% |
| Vitamin B1 | 0.16mg | 0.15mg | 1% |
| Polyunsaturated fat | 0.339g | 0.552g | 1% |
| Net carbs | 8.84g | 5.13g | N/A |
| Saturated fat | 0.163g | 0.188g | 0% |
| Monounsaturated fat | 0.291g | 0.172g | 0% |
| Tryptophan | 0.057mg | 0.286mg | 0% |
| Threonine | 0.086mg | 1.099mg | 0% |
| Isoleucine | 0.114mg | 1.112mg | 0% |
| Leucine | 0.235mg | 1.798mg | 0% |
| Lysine | 0.13mg | 1.909mg | 0% |
| Methionine | 0.057mg | 0.576mg | 0% |
| Phenylalanine | 0.155mg | 0.915mg | 0% |
| Valine | 0.165mg | 1.116mg | 0% |
| Histidine | 0.07mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.138g | N/A | |
| Omega-3 - DHA | 0.146g | N/A | |
| Omega-3 - DPA | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +123% |
| Contains more WaterWater | +32% |
| Contains more ProteinProtein | +696% |
| Contains more FatsFats | +126.7% |
| Contains more OtherOther | +661.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.3% |
| Contains more Mono. FatMonounsaturated fat | +69.2% |
| Contains more Poly. FatPolyunsaturated fat | +62.8% |
