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  6. Rye vs. Clam

Rye vs. Clam — In-Depth Nutrition Comparison

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Differences between rye and clam

  • Rye has more manganese, fiber, magnesium, and vitamin B5, while clam has more vitamin B12, selenium, copper, and vitamin C.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • The amount of sodium in rye is lower.

The food types used in this comparison are Rye grain and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Clam
Clam
4
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 +511.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +157.7%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +87.5%
Contains more SeleniumSelenium +360.4%
~equal in Iron ~2.81mg
~equal in Zinc ~2.73mg
~equal in Phosphorus ~338mg

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Clam
Clam
4
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 +110.7%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin B5Vitamin B5 +114.1%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +31%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +69.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Rye Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 13.9µg 64µg 91%
Manganese 2.577mg 1mg 69%
Fiber 15.1g 0g 60%
Sodium 2mg 1202mg 52%
Copper 0.367mg 0.688mg 36%
Protein 10.34g 25.55g 30%
Vitamin C 0mg 22.1mg 25%
Carbs 75.86g 5.13g 24%
Cholesterol 0mg 67mg 22%
Magnesium 110mg 18mg 22%
Vitamin A 1µg 171µg 19%
Vitamin B5 1.456mg 0.68mg 16%
Vitamin B1 0.316mg 0.15mg 14%
Vitamin B6 0.294mg 0.11mg 14%
Vitamin B2 0.251mg 0.426mg 13%
Calories 338kcal 148kcal 10%
Calcium 24mg 92mg 7%
Choline 30.4mg 6%
Vitamin B3 4.27mg 3.354mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Potassium 510mg 628mg 3%
Iron 2.63mg 2.81mg 2%
Folate 38µg 29µg 2%
Phosphorus 332mg 338mg 1%
Zinc 2.65mg 2.73mg 1%
Polyunsaturated fat 0.767g 0.552g 1%
Fats 1.63g 1.95g 0%
Net carbs 60.76g 5.13g N/A
Sugar 0.98g N/A
Saturated fat 0.197g 0.188g 0%
Monounsaturated fat 0.208g 0.172g 0%
Tryptophan 0.108mg 0.286mg 0%
Threonine 0.289mg 1.099mg 0%
Isoleucine 0.208mg 1.112mg 0%
Leucine 0.563mg 1.798mg 0%
Lysine 0.286mg 1.909mg 0%
Methionine 0.153mg 0.576mg 0%
Phenylalanine 0.435mg 0.915mg 0%
Valine 0.317mg 1.116mg 0%
Histidine 0.189mg 0.49mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Clam
Clam
4
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 +1378.8%
Contains more ProteinProtein +147.1%
Contains more FatsFats +19.6%
Contains more WaterWater +500.4%
Contains more OtherOther +137.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +20.9%
Contains more Poly. FatPolyunsaturated fat +38.9%
~equal in Saturated fat ~0.188g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.