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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
