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Flax seeds vs. Clam — In-Depth Nutrition Comparison

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How are flax seeds and clam different?

  • Flax seeds are higher in vitamin B1, fiber, magnesium, manganese, copper, phosphorus, and iron; however, clam is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Flax seeds have less sodium.

Seeds, flaxseed and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Clam
1
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 +2077.8%
Contains more CalciumCalcium +177.2%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +103.9%
Contains more CopperCopper +77.3%
Contains more ZincZinc +59%
Contains more PhosphorusPhosphorus +89.9%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +148.2%
Contains more SeleniumSelenium +152%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +996%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +330%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +164.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.354mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
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 FatsFats +2062.1%
Contains more CarbsCarbs +463%
Contains more ProteinProtein +39.7%
Contains more WaterWater +814.4%
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +4276.2%
Contains more Poly. FatPolyunsaturated fat +5104.7%
Contains less Sat. FatSaturated fat -94.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Polyunsaturated fat 28.73g 0.552g 188%
Vitamin B1 1.644mg 0.15mg 125%
Fiber 27.3g 0g 109%
Magnesium 392mg 18mg 89%
Selenium 25.4µg 64µg 70%
Manganese 2.482mg 1mg 64%
Fats 42.16g 1.95g 62%
Copper 1.22mg 0.688mg 59%
Sodium 30mg 1202mg 51%
Phosphorus 642mg 338mg 43%
Iron 5.73mg 2.81mg 37%
Vitamin B6 0.473mg 0.11mg 28%
Vitamin C 0.6mg 22.1mg 24%
Cholesterol 0mg 67mg 22%
Vitamin B2 0.161mg 0.426mg 20%
Calories 534kcal 148kcal 19%
Vitamin A 0µg 171µg 19%
Monounsaturated fat 7.527g 0.172g 18%
Saturated fat 3.663g 0.188g 16%
Calcium 255mg 92mg 16%
Protein 18.29g 25.55g 15%
Zinc 4.34mg 2.73mg 15%
Folate 87µg 29µg 15%
Choline 78.7mg 14%
Carbs 28.88g 5.13g 8%
Vitamin B5 0.985mg 0.68mg 6%
Potassium 813mg 628mg 5%
Vitamin K 4.3µg 4%
Vitamin B3 3.08mg 3.354mg 2%
Vitamin E 0.31mg 2%
Net carbs 1.58g 5.13g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.286mg 0%
Threonine 0.766mg 1.099mg 0%
Isoleucine 0.896mg 1.112mg 0%
Leucine 1.235mg 1.798mg 0%
Lysine 0.862mg 1.909mg 0%
Methionine 0.37mg 0.576mg 0%
Phenylalanine 0.957mg 0.915mg 0%
Valine 1.072mg 1.116mg 0%
Histidine 0.472mg 0.49mg 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
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
983%
Clam
Minerals Daily Need Coverage Score
191%
Flax seeds
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1172mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 3.475g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.