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Oat vs Clam - In-Depth Nutrition Comparison

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What are the differences between Oat and Clam?

  • Oat is higher in Manganese, Vitamin B1, Magnesium, Phosphorus, and Iron, however Clam is richer in Vitamin B12, Fiber, and Vitamin C.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Clam contains 10 times less Magnesium than Oat. Oat contains 177mg of Magnesium, while Clam contains 18mg.
  • Oat has less Sodium.

We used Oats and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Oat vs Clam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
5
:
3
Clam
Contains more Iron +68%
Contains more Magnesium +883.3%
Contains more Zinc +45.4%
Contains more Phosphorus +54.7%
Contains less Sodium -99.8%
Contains more Calcium +70.4%
Contains more Potassium +46.4%
Equal in Copper - 0.688
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Contains more Iron +68%
Contains more Magnesium +883.3%
Contains more Zinc +45.4%
Contains more Phosphorus +54.7%
Contains less Sodium -99.8%
Contains more Calcium +70.4%
Contains more Potassium +46.4%
Equal in Copper - 0.688

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
5
:
5
Clam
Contains more Vitamin B1 +408.7%
Contains more Vitamin B5 +98.4%
Contains more Folate +93.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +206.5%
Contains more Vitamin B3 +249%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.11
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B5 +98.4%
Contains more Folate +93.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +206.5%
Contains more Vitamin B3 +249%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.11

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
1063
Clam
Mineral Summary Score
112
Oat
101
Clam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
153%
Clam
Carbohydrates
66%
Oat
5%
Clam
Fats
32%
Oat
9%
Clam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1200mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.029g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 32)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Oat Clam Opinion
Calories 389 148 Oat
Protein 16.89 25.55 Clam
Fats 6.9 1.95 Oat
Vitamin C 0 22.1 Clam
Carbs 66.27 5.13 Oat
Cholesterol 0 67 Oat
Vitamin D 0 Oat
Iron 4.72 2.81 Oat
Calcium 54 92 Clam
Potassium 429 628 Clam
Magnesium 177 18 Oat
Sugar
Fiber 10.6 0 Oat
Copper 0.626 0.688 Clam
Zinc 3.97 2.73 Oat
Starch
Phosphorus 523 338 Oat
Sodium 2 1202 Oat
Vitamin A 0 570 Clam
Vitamin E
Vitamin D 0 Oat
Vitamin B1 0.763 0.15 Oat
Vitamin B2 0.139 0.426 Clam
Vitamin B3 0.961 3.354 Clam
Vitamin B5 1.349 0.68 Oat
Vitamin B6 0.119 0.11 Oat
Vitamin B12 0 98.89 Clam
Vitamin K
Folate 56 29 Oat
Trans Fat
Saturated Fat 1.217 0.188 Clam
Monounsaturated Fat 2.178 0.172 Oat
Polyunsaturated fat 2.535 0.552 Oat
Tryptophan 0.234 0.286 Clam
Threonine 0.575 1.099 Clam
Isoleucine 0.694 1.112 Clam
Leucine 1.284 1.798 Clam
Lysine 0.701 1.909 Clam
Methionine 0.312 0.576 Clam
Phenylalanine 0.895 0.915 Clam
Valine 0.937 1.116 Clam
Histidine 0.405 0.49 Clam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.