Clam vs. Oysters — In-Depth Nutrition Comparison

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How are clam and oysters different?

Clam has more vitamin B12, selenium, protein, vitamin C, phosphorus, and vitamin B2; however, oysters is richer in zinc, copper, and iron.
Clam covers your daily need for vitamin B12 3391% more than oysters.
Oysters contains less sodium.
Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of oysters is 0.

Mollusks, clam, mixed species, cooked, moist heat and Mollusks, oyster, eastern, wild, cooked, moist heat types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Clam

Oysters

Contains more PotassiumPotassium	+351.8%
Contains more PhosphorusPhosphorus	+74.2%
Contains more ManganeseManganese	+69.2%
Contains more SeleniumSelenium	+62%

Contains more MagnesiumMagnesium	+94.4%
Contains more CalciumCalcium	+26.1%
Contains more IronIron	+227.8%
Contains more CopperCopper	+729.5%
Contains more ZincZinc	+2779.1%
Contains less SodiumSodium	-86.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Clam

Oysters

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+557.7%
Contains more Vitamin B1Vitamin B1	+316.7%
Contains more Vitamin B2Vitamin B2	+136.7%
Contains more Vitamin B3Vitamin B3	+81.3%
Contains more Vitamin B5Vitamin B5	+52.1%
Contains more Vitamin B6Vitamin B6	+80.3%
Contains more Vitamin B12Vitamin B12	+465.1%
Contains more FolateFolate	+107.1%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	17.5µg	3391%
Zinc	2.73mg	78.6mg	690%
Copper	0.688mg	5.707mg	558%
Iron	2.81mg	9.21mg	80%
Sodium	1202mg	166mg	45%
Selenium	64µg	39.5µg	45%
Protein	25.55g	11.42g	28%
Vitamin C	22.1mg	0mg	25%
Choline		130mg	24%
Phosphorus	338mg	194mg	21%
Vitamin B2	0.426mg	0.18mg	19%
Manganese	1mg	0.591mg	18%
Vitamin A	171µg	26µg	16%
Potassium	628mg	139mg	14%
Vitamin E		1.7mg	11%
Vitamin B1	0.15mg	0.036mg	10%
Omega-3 (ALA)		0.163g	10%
Vitamin B3	3.354mg	1.85mg	9%
Vitamin B5	0.68mg	0.447mg	5%
Cholesterol	67mg	79mg	4%
Magnesium	18mg	35mg	4%
Vitamin B6	0.11mg	0.061mg	4%
Folate	29µg	14µg	4%
Saturated fat	0.188g	0.948g	3%
Polyunsaturated fat	0.552g	1.056g	3%
Calories	148kcal	102kcal	2%
Fats	1.95g	3.42g	2%
Calcium	92mg	116mg	2%
Vitamin K		2µg	2%
Monounsaturated fat	0.172g	0.506g	1%
Protein per 100 calories	17g	11g	N/A
Calories per 10 g protein	58kcal	89kcal	N/A
Weight per 100 calories	68g	98g	N/A
Unsaturated / Saturated Fat ratio	3.9	1.6	N/A
Net carbs	5.13g	5.45g	N/A
Carbs	5.13g	5.45g	0%
Vitamin D*		2 IU	0%
Sugar		1.23g	N/A
Starch		0.9g	0%
Trans fat		0.068g	N/A
Tryptophan	0.286mg	0.138mg	0%
Threonine	1.099mg	0.046mg	0%
Isoleucine	1.112mg	0.459mg	0%
Leucine	1.798mg	0.716mg	0%
Lysine	1.909mg	0.762mg	0%
Methionine	0.576mg	0.257mg	0%
Phenylalanine	0.915mg	0.413mg	0%
Valine	1.116mg	0.523mg	0%
Histidine	0.49mg	0.22mg	0%
Omega-3 (EPA)	0.138g	0.353g	N/A
Omega-3 (DHA)	0.146g	0.271g	N/A
Omega-3 (DPA)	0.104g	0.02g	N/A
Omega-3 (Eicosatrienoic acid)		0.004g	N/A
Omega-6 (Gamma-linolenic acid)		0.004g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.007g	N/A
Omega-6 (Eicosadienoic acid)		0.007g	N/A
Omega-6 (Linoleic acid)		0.061g	0%