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Chia seeds vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Chia seeds and Clam

  • Chia seeds is 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.

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
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 34% 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 AVitamin A +955.6%
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Clam
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Clam Opinion
Calories 486kcal 148kcal Chia seeds
Protein 16.54g 25.55g Clam
Fats 30.74g 1.95g Chia seeds
Vitamin C 1.6mg 22.1mg Clam
Net carbs 7.72g 5.13g Chia seeds
Carbs 42.12g 5.13g Chia seeds
Cholesterol 0mg 67mg Chia seeds
Magnesium 335mg 18mg Chia seeds
Calcium 631mg 92mg Chia seeds
Potassium 407mg 628mg Clam
Iron 7.72mg 2.81mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.688mg Chia seeds
Zinc 4.58mg 2.73mg Chia seeds
Phosphorus 860mg 338mg Chia seeds
Sodium 16mg 1202mg Chia seeds
Vitamin A 54IU 570IU Clam
Vitamin A 171µg Clam
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 1mg Chia seeds
Selenium 55.2µg 64µg Clam
Vitamin B1 0.62mg 0.15mg Chia seeds
Vitamin B2 0.17mg 0.426mg Clam
Vitamin B3 8.83mg 3.354mg Chia seeds
Vitamin B5 0.68mg Clam
Vitamin B6 0.11mg Clam
Vitamin B12 0µg 98.89µg Clam
Folate 49µg 29µg Chia seeds
Trans Fat 0.14g Clam
Saturated Fat 3.33g 0.188g Clam
Monounsaturated Fat 2.309g 0.172g Chia seeds
Polyunsaturated fat 23.665g 0.552g Chia seeds
Tryptophan 0.436mg 0.286mg Chia seeds
Threonine 0.709mg 1.099mg Clam
Isoleucine 0.801mg 1.112mg Clam
Leucine 1.371mg 1.798mg Clam
Lysine 0.97mg 1.909mg Clam
Methionine 0.588mg 0.576mg Chia seeds
Phenylalanine 1.016mg 0.915mg Chia seeds
Valine 0.95mg 1.116mg Clam
Histidine 0.531mg 0.49mg Chia seeds
Omega-3 - EPA 0.138g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.104g Clam
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
981%
Clam
Minerals Daily Need Coverage Score
221%
Chia seeds
129%
Clam

Comparison summary

Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 3.142g)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1186mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.