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  6. Wild rice raw vs. Clam

Wild rice raw vs. Clam — In-Depth Nutrition Comparison

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What are the differences between wild rice raw and clam?

  • Wild rice raw is higher in magnesium, zinc, fiber, vitamin B6, and vitamin B3; however, clam is richer in vitamin B12, selenium, and vitamin C.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Wild rice raw has less sodium.
  • Clam has a lower glycemic index (27) than wild rice raw (57).

We used Wild rice, raw and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Clam
Clam
5
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 +883.3%
Contains more ZincZinc +118.3%
Contains more PhosphorusPhosphorus +28.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +32.9%
Contains more CalciumCalcium +338.1%
Contains more PotassiumPotassium +47.1%
Contains more IronIron +43.4%
Contains more CopperCopper +31.3%
Contains more SeleniumSelenium +2185.7%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Clam
Clam
5
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 B3Vitamin B3 +100.7%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +255.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +227.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +62.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 2.8µg 64µg 111%
Sodium 7mg 1202mg 52%
Magnesium 177mg 18mg 38%
Zinc 5.96mg 2.73mg 29%
Vitamin C 0mg 22.1mg 25%
Fiber 6.2g 0g 25%
Carbs 74.9g 5.13g 23%
Protein 14.73g 25.55g 22%
Cholesterol 0mg 67mg 22%
Vitamin B6 0.391mg 0.11mg 22%
Vitamin B3 6.733mg 3.354mg 21%
Vitamin A 1µg 171µg 19%
Copper 0.524mg 0.688mg 18%
Folate 95µg 29µg 17%
Manganese 1.329mg 1mg 14%
Phosphorus 433mg 338mg 14%
Vitamin B2 0.262mg 0.426mg 13%
Iron 1.96mg 2.81mg 11%
Calories 357kcal 148kcal 10%
Vitamin B5 1.074mg 0.68mg 8%
Calcium 21mg 92mg 7%
Potassium 427mg 628mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Vitamin B1 0.115mg 0.15mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.676g 0.552g 1%
Fats 1.08g 1.95g 1%
Net carbs 68.7g 5.13g N/A
Sugar 2.5g N/A
Saturated fat 0.156g 0.188g 0%
Monounsaturated fat 0.159g 0.172g 0%
Tryptophan 0.179mg 0.286mg 0%
Threonine 0.469mg 1.099mg 0%
Isoleucine 0.618mg 1.112mg 0%
Leucine 1.018mg 1.798mg 0%
Lysine 0.629mg 1.909mg 0%
Methionine 0.438mg 0.576mg 0%
Phenylalanine 0.721mg 0.915mg 0%
Valine 0.858mg 1.116mg 0%
Histidine 0.384mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1360%
Contains more ProteinProtein +73.5%
Contains more FatsFats +80.6%
Contains more WaterWater +720.1%
Contains more OtherOther +143.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 less Sat. FatSaturated fat -17%
Contains more Poly. FatPolyunsaturated fat +22.5%
~equal in Monounsaturated fat ~0.172g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.