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  6. Chia seeds vs. Clam

Chia seeds vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and clam

  • Chia seeds are higher in fiber, magnesium, manganese, phosphorus, iron, calcium, vitamin B1, and vitamin B3, yet clam is higher in vitamin B12.
  • Clam covers your daily vitamin B12 needs 4120% more than chia seeds.
  • The amount of sodium in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1761.1%
Contains more CalciumCalcium +585.9%
Contains more IronIron +174.7%
Contains more CopperCopper +34.3%
Contains more ZincZinc +67.8%
Contains more PhosphorusPhosphorus +154.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +172.3%
Contains more PotassiumPotassium +54.3%
Contains more SeleniumSelenium +15.9%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Clam
Clam
6
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 +313.3%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more FolateFolate +69%
Contains more Vitamin CVitamin C +1281.3%
Contains more Vitamin B2Vitamin B2 +150.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Polyunsaturated fat 23.665g 0.552g 154%
Fiber 34.4g 0g 138%
Phosphorus 860mg 338mg 75%
Magnesium 335mg 18mg 75%
Manganese 2.723mg 1mg 75%
Iron 7.72mg 2.81mg 61%
Calcium 631mg 92mg 54%
Sodium 16mg 1202mg 52%
Fats 30.74g 1.95g 44%
Vitamin B1 0.62mg 0.15mg 39%
Vitamin B3 8.83mg 3.354mg 34%
Copper 0.924mg 0.688mg 26%
Vitamin C 1.6mg 22.1mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B2 0.17mg 0.426mg 20%
Vitamin A 171µg 19%
Protein 16.54g 25.55g 18%
Calories 486kcal 148kcal 17%
Zinc 4.58mg 2.73mg 17%
Selenium 55.2µg 64µg 16%
Vitamin B5 0.68mg 14%
Saturated fat 3.33g 0.188g 14%
Carbs 42.12g 5.13g 12%
Vitamin B6 0.11mg 8%
Potassium 407mg 628mg 7%
Folate 49µg 29µg 5%
Monounsaturated fat 2.309g 0.172g 5%
Vitamin E 0.5mg 3%
Net carbs 7.72g 5.13g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.286mg 0%
Threonine 0.709mg 1.099mg 0%
Isoleucine 0.801mg 1.112mg 0%
Leucine 1.371mg 1.798mg 0%
Lysine 0.97mg 1.909mg 0%
Methionine 0.588mg 0.576mg 0%
Phenylalanine 1.016mg 0.915mg 0%
Valine 0.95mg 1.116mg 0%
Histidine 0.531mg 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.104g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +1476.4%
Contains more CarbsCarbs +721.1%
Contains more OtherOther +28.7%
Contains more ProteinProtein +54.5%
Contains more WaterWater +997.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +1242.4%
Contains more Poly. FatPolyunsaturated fat +4187.1%
Contains less Sat. FatSaturated fat -94.4%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.