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  6. Brown rice vs. Clam

Brown rice vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between brown rice and clam?

  • Clam has more vitamin B12, selenium, copper, phosphorus, iron, vitamin B2, vitamin C, and zinc than brown rice.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Brown rice is lower in sodium.
  • Brown rice has a higher glycemic index (66) than clam (27).

We used Rice, brown, long-grain, cooked and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Clam
Clam
7
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 +116.7%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +2966.7%
Contains more PotassiumPotassium +630.2%
Contains more IronIron +401.8%
Contains more CopperCopper +549.1%
Contains more ZincZinc +284.5%
Contains more PhosphorusPhosphorus +228.2%
Contains more SeleniumSelenium +1003.4%
~equal in Manganese ~1mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Clam
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +517.4%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B5Vitamin B5 +78.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Brown rice Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 5.8µg 64µg 106%
Copper 0.106mg 0.688mg 65%
Sodium 4mg 1202mg 52%
Protein 2.74g 25.55g 46%
Phosphorus 103mg 338mg 34%
Iron 0.56mg 2.81mg 28%
Vitamin B2 0.069mg 0.426mg 27%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Vitamin A 0µg 171µg 19%
Zinc 0.71mg 2.73mg 18%
Potassium 86mg 628mg 16%
Starch 24.79g 10%
Calcium 3mg 92mg 9%
Carbs 25.58g 5.13g 7%
Fiber 1.6g 0g 6%
Vitamin B5 0.38mg 0.68mg 6%
Folate 9µg 29µg 5%
Magnesium 39mg 18mg 5%
Vitamin B3 2.561mg 3.354mg 5%
Choline 9.2mg 2%
Vitamin B1 0.178mg 0.15mg 2%
Fats 0.97g 1.95g 2%
Polyunsaturated fat 0.366g 0.552g 1%
Calories 123kcal 148kcal 1%
Vitamin B6 0.123mg 0.11mg 1%
Manganese 0.974mg 1mg 1%
Vitamin E 0.17mg 1%
Net carbs 23.98g 5.13g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.188g 0%
Monounsaturated fat 0.369g 0.172g 0%
Tryptophan 0.033mg 0.286mg 0%
Threonine 0.095mg 1.099mg 0%
Isoleucine 0.109mg 1.112mg 0%
Leucine 0.214mg 1.798mg 0%
Lysine 0.099mg 1.909mg 0%
Methionine 0.058mg 0.576mg 0%
Phenylalanine 0.133mg 0.915mg 0%
Valine 0.151mg 1.116mg 0%
Histidine 0.066mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.104g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 CarbsCarbs +398.6%
Contains more ProteinProtein +832.5%
Contains more FatsFats +101%
Contains more OtherOther +747.7%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Clam
Clam
2
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 +114.5%
Contains less Sat. FatSaturated fat -27.7%
Contains more Poly. FatPolyunsaturated fat +50.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.