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  6. Oat vs. Clam

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, 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.
  • Oat has less Sodium.

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

Infographic

Oat 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.
Oat
Oat
6
:
4
Clam
Clam
Contains more Iron +68%
Contains more Magnesium +883.3%
Contains more Phosphorus +54.7%
Contains less Sodium -99.8%
Contains more Zinc +45.4%
Contains more Manganese +391.6%
Contains more Calcium +70.4%
Contains more Potassium +46.4%
Equal in Copper - 0.688
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Iron +68%
Contains more Magnesium +883.3%
Contains more Phosphorus +54.7%
Contains less Sodium -99.8%
Contains more Zinc +45.4%
Contains more Manganese +391.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
5
:
5
Clam
Clam
Contains more Vitamin B1 +408.7%
Contains more Vitamin B5 +98.4%
Contains more Folate +93.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +206.5%
Contains more Vitamin B3 +249%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.11
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B5 +98.4%
Contains more Folate +93.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +206.5%
Contains more Vitamin B3 +249%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Clam
Clam
Contains more Fats +253.8%
Contains more Carbs +1191.8%
Contains more Protein +51.3%
Contains more Water +674.2%
Contains more Other +116.9%
Oat
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
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 Fats +253.8%
Contains more Carbs +1191.8%
Contains more Protein +51.3%
Contains more Water +674.2%
Contains more Other +116.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +1166.3%
Contains more Polyunsaturated fat +359.2%
Contains less Saturated Fat -84.6%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1166.3%
Contains more Polyunsaturated fat +359.2%
Contains less Saturated Fat -84.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Clam
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Oat Clam Opinion
Net carbs 55.67g 5.13g Oat
Protein 16.89g 25.55g Clam
Fats 6.9g 1.95g Oat
Carbs 66.27g 5.13g Oat
Calories 389kcal 148kcal Oat
Fiber 10.6g 0g Oat
Calcium 54mg 92mg Clam
Iron 4.72mg 2.81mg Oat
Magnesium 177mg 18mg Oat
Phosphorus 523mg 338mg Oat
Potassium 429mg 628mg Clam
Sodium 2mg 1202mg Oat
Zinc 3.97mg 2.73mg Oat
Copper 0.626mg 0.688mg Clam
Manganese 4.916mg 1mg Oat
Selenium 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.763mg 0.15mg Oat
Vitamin B2 0.139mg 0.426mg Clam
Vitamin B3 0.961mg 3.354mg Clam
Vitamin B5 1.349mg 0.68mg Oat
Vitamin B6 0.119mg 0.11mg Oat
Folate 56µg 29µg Oat
Vitamin B12 0µg 98.89µg Clam
Tryptophan 0.234mg 0.286mg Clam
Threonine 0.575mg 1.099mg Clam
Isoleucine 0.694mg 1.112mg Clam
Leucine 1.284mg 1.798mg Clam
Lysine 0.701mg 1.909mg Clam
Methionine 0.312mg 0.576mg Clam
Phenylalanine 0.895mg 0.915mg Clam
Valine 0.937mg 1.116mg Clam
Histidine 0.405mg 0.49mg Clam
Cholesterol 0mg 67mg Oat
Saturated Fat 1.217g 0.188g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 2.178g 0.172g Oat
Polyunsaturated fat 2.535g 0.552g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
1063%
Clam
Minerals Daily Need Coverage Score
154%
Oat
129%
Clam

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 67mg)
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.

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. 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.