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  6. Oregano vs. Clam

Oregano vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between oregano and clam?

  • Oregano is richer in iron, manganese, fiber, calcium, vitamin B6, magnesium, and folate, while clam is higher in vitamin B12 and selenium.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Oregano is lower in sodium.
  • Clam has a higher glycemic index (27) than oregano (5).

We used Spices, oregano, dried and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Oregano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Clam
Clam
2
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 +1400%
Contains more CalciumCalcium +1635.9%
Contains more PotassiumPotassium +100.6%
Contains more IronIron +1209.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +399%
Contains more PhosphorusPhosphorus +128.4%
Contains more SeleniumSelenium +1322.2%
~equal in Copper ~0.688mg
~equal in Zinc ~2.73mg

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.
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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Clam
Clam
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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +23.9%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +35.4%
Contains more Vitamin B6Vitamin B6 +849.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +717.2%
Contains more Vitamin CVitamin C +860.9%
Contains more Vitamin AVitamin A +101.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Oregano Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Vitamin K 621.7µg 518%
Iron 36.8mg 2.81mg 425%
Manganese 4.99mg 1mg 173%
Fiber 42.5g 0g 170%
Calcium 1597mg 92mg 151%
Vitamin E 18.26mg 122%
Selenium 4.5µg 64µg 108%
Vitamin B6 1.044mg 0.11mg 72%
Magnesium 270mg 18mg 60%
Folate 237µg 29µg 52%
Sodium 25mg 1202mg 51%
Protein 9g 25.55g 33%
Phosphorus 148mg 338mg 27%
Vitamin C 2.3mg 22.1mg 22%
Cholesterol 0mg 67mg 22%
Carbs 68.92g 5.13g 21%
Potassium 1260mg 628mg 19%
Vitamin A 85µg 171µg 10%
Vitamin B2 0.528mg 0.426mg 8%
Vitamin B3 4.64mg 3.354mg 8%
Calories 265kcal 148kcal 6%
Copper 0.633mg 0.688mg 6%
Choline 32.3mg 6%
Saturated fat 1.551g 0.188g 6%
Vitamin B5 0.921mg 0.68mg 5%
Polyunsaturated fat 1.369g 0.552g 5%
Fats 4.28g 1.95g 4%
Vitamin B1 0.177mg 0.15mg 2%
Monounsaturated fat 0.716g 0.172g 1%
Fructose 1.13g 1%
Protein per 100 calories 3.4g 17g N/A
Calories per 10 g protein 294kcal 58kcal N/A
Weight per 100 calories 38g 68g N/A
Unsaturated / Saturated Fat ratio 1.3 3.9 N/A
Net carbs 26.42g 5.13g N/A
Sugar 4.09g N/A
Zinc 2.69mg 2.73mg 0%
Tryptophan 0.203mg 0.286mg 0%
Threonine 0.322mg 1.099mg 0%
Isoleucine 0.441mg 1.112mg 0%
Leucine 0.78mg 1.798mg 0%
Lysine 0.5mg 1.909mg 0%
Methionine 0.127mg 0.576mg 0%
Phenylalanine 0.449mg 0.915mg 0%
Valine 0.585mg 1.116mg 0%
Histidine 0.144mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - ALA 0.621g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Clam
Clam
2
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 +119.5%
Contains more CarbsCarbs +1243.5%
Contains more OtherOther +111%
Contains more ProteinProtein +183.9%
Contains more WaterWater +540.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 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 +316.3%
Contains more Poly. FatPolyunsaturated fat +148%
Contains less Sat. FatSaturated fat -87.9%

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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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.