Oatmeal vs. Clam — In-Depth Nutrition Comparison
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Important differences between oatmeal and clam
- Oatmeal has more iron; however, clam has more vitamin B12, selenium, copper, phosphorus, vitamin C, manganese, and zinc.
- Clam's daily need coverage for vitamin B12 is 4120% more.
- Oatmeal has 2 times more iron than clam. Oatmeal has 5.96mg of iron, while clam has 2.81mg.
- Oatmeal is lower in sodium.
- Oatmeal has a higher glycemic index than clam.
The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 | +44.4% |
| Contains more IronIron | +112.1% |
| Contains less SodiumSodium | -95.9% |
| Contains more CalciumCalcium | +15% |
| Contains more PotassiumPotassium | +929.5% |
| Contains more CopperCopper | +942.4% |
| Contains more ZincZinc | +340.3% |
| Contains more PhosphorusPhosphorus | +339% |
| Contains more ManganeseManganese | +79.2% |
| Contains more SeleniumSelenium | +1180% |
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 | +73.3% |
| Contains more Vitamin B6Vitamin B6 | +163.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +51.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +31.5% |
| Contains more Vitamin B2Vitamin B2 | +98.1% |
| Contains more Vitamin B3Vitamin B3 | +10.9% |
| Contains more Vitamin B5Vitamin B5 | +114.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +127.5% |
| Contains more WaterWater | +32% |
| Contains more ProteinProtein | +978.1% |
| Contains more FatsFats | +43.4% |
| Contains more OtherOther | +554.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127.3% |
| Contains less Sat. FatSaturated fat | -16.8% |
| Contains more Poly. FatPolyunsaturated fat | +29.6% |
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 Cholesterol |
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| Lower in Sodium |
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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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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 5µg | 64µg | 107% |
| Copper | 0.066mg | 0.688mg | 69% |
| Sodium | 49mg | 1202mg | 50% |
| Protein | 2.37g | 25.55g | 46% |
| Iron | 5.96mg | 2.81mg | 39% |
| Phosphorus | 77mg | 338mg | 37% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Cholesterol | 0mg | 67mg | 22% |
| Manganese | 0.558mg | 1mg | 19% |
| Zinc | 0.62mg | 2.73mg | 19% |
| Potassium | 61mg | 628mg | 17% |
| Vitamin B2 | 0.215mg | 0.426mg | 16% |
| Vitamin B6 | 0.29mg | 0.11mg | 14% |
| Vitamin B1 | 0.26mg | 0.15mg | 9% |
| Fiber | 1.7g | 0g | 7% |
| Vitamin B5 | 0.317mg | 0.68mg | 7% |
| Vitamin A | 130µg | 171µg | 5% |
| Folate | 44µg | 29µg | 4% |
| Calories | 68kcal | 148kcal | 4% |
| Starch | 10.37g | 4% | |
| Vitamin B3 | 3.025mg | 3.354mg | 2% |
| Magnesium | 26mg | 18mg | 2% |
| Carbs | 11.67g | 5.13g | 2% |
| Monounsaturated fat | 0.391g | 0.172g | 1% |
| Choline | 4.7mg | 1% | |
| Calcium | 80mg | 92mg | 1% |
| Polyunsaturated fat | 0.426g | 0.552g | 1% |
| Fats | 1.36g | 1.95g | 1% |
| Net carbs | 9.97g | 5.13g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.188g | 0% |
| Tryptophan | 0.04mg | 0.286mg | 0% |
| Threonine | 0.083mg | 1.099mg | 0% |
| Isoleucine | 0.105mg | 1.112mg | 0% |
| Leucine | 0.2mg | 1.798mg | 0% |
| Lysine | 0.135mg | 1.909mg | 0% |
| Methionine | 0.04mg | 0.576mg | 0% |
| Phenylalanine | 0.13mg | 0.915mg | 0% |
| Valine | 0.151mg | 1.116mg | 0% |
| Histidine | 0.057mg | 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
26%
983%
Minerals Daily Need Coverage Score
45%
129%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 1153mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
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.