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  6. Oats vs. Clam

Oats vs. Clam — In-Depth Nutrition Comparison

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What are the differences between oats and clam?

  • Oats are higher in manganese, vitamin B1, fiber, magnesium, phosphorus, and iron; however, clam is richer in vitamin B12 and vitamin C.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Oats have less sodium.
  • Clam has a lower glycemic index (27) than oats (59).

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

Infographic

Oats 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.
Oats
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Clam
Clam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +883.3%
Contains more IronIron +68%
Contains more ZincZinc +45.4%
Contains more PhosphorusPhosphorus +54.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +391.6%
Contains more CalciumCalcium +70.4%
Contains more PotassiumPotassium +46.4%
~equal in Copper ~0.688mg

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.
Oats
Oats
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Clam
Clam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Contains more Vitamin B1Vitamin B1 +408.7%
Contains more Vitamin B5Vitamin B5 +98.4%
Contains more FolateFolate +93.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +206.5%
Contains more Vitamin B3Vitamin B3 +249%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.11mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Oats Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Manganese 4.916mg 1mg 170%
Selenium 64µg 116%
Sodium 2mg 1202mg 52%
Vitamin B1 0.763mg 0.15mg 51%
Fiber 10.6g 0g 42%
Magnesium 177mg 18mg 38%
Phosphorus 523mg 338mg 26%
Vitamin C 0mg 22.1mg 25%
Iron 4.72mg 2.81mg 24%
Cholesterol 0mg 67mg 22%
Vitamin B2 0.139mg 0.426mg 22%
Carbs 66.27g 5.13g 20%
Vitamin A 0µg 171µg 19%
Protein 16.89g 25.55g 17%
Vitamin B3 0.961mg 3.354mg 15%
Vitamin B5 1.349mg 0.68mg 13%
Polyunsaturated fat 2.535g 0.552g 13%
Calories 389kcal 148kcal 12%
Zinc 3.97mg 2.73mg 11%
Fats 6.9g 1.95g 8%
Copper 0.626mg 0.688mg 7%
Folate 56µg 29µg 7%
Potassium 429mg 628mg 6%
Saturated fat 1.217g 0.188g 5%
Monounsaturated fat 2.178g 0.172g 5%
Calcium 54mg 92mg 4%
Vitamin B6 0.119mg 0.11mg 1%
Protein per 100 calories 4.3g 17g N/A
Calories per 10 g protein 230kcal 58kcal N/A
Weight per 100 calories 26g 68g N/A
Unsaturated / Saturated Fat ratio 3.9 3.9 N/A
Net carbs 55.67g 5.13g N/A
Tryptophan 0.234mg 0.286mg 0%
Threonine 0.575mg 1.099mg 0%
Isoleucine 0.694mg 1.112mg 0%
Leucine 1.284mg 1.798mg 0%
Lysine 0.701mg 1.909mg 0%
Methionine 0.312mg 0.576mg 0%
Phenylalanine 0.895mg 0.915mg 0%
Valine 0.937mg 1.116mg 0%
Histidine 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Clam
Clam
3
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 FatsFats +253.8%
Contains more CarbsCarbs +1191.8%
Contains more ProteinProtein +51.3%
Contains more WaterWater +674.2%
Contains more OtherOther +116.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +1166.3%
Contains more Poly. FatPolyunsaturated fat +359.2%
Contains less Sat. FatSaturated fat -84.6%

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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. Oats - 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.