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  6. Clam vs. Oregano

Clam vs. Oregano — In-Depth Nutrition Comparison

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What are the main differences between clam and oregano?

  • Clam is richer in vitamin B12 and selenium, while oregano is higher in iron, manganese, fiber, calcium, vitamin B6, magnesium, and folate.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Oregano has 48 times less sodium than clam. Clam has 1202mg of sodium, while oregano has 25mg.
  • Clam has a higher glycemic index (27) than oregano (5).

We used Mollusks, clam, mixed species, cooked, moist heat and Spices, oregano, dried types in this comparison.

Infographic

Clam vs Oregano 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more PhosphorusPhosphorus +128.4%
Contains more SeleniumSelenium +1322.2%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +1635.9%
Contains more PotassiumPotassium +100.6%
Contains more IronIron +1209.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +399%
~equal in Copper ~0.633mg
~equal in Zinc ~2.69mg

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.
Clam
Clam
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin CVitamin C +860.9%
Contains more Vitamin AVitamin A +101.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +23.9%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +35.4%
Contains more Vitamin B6Vitamin B6 +849.1%
Contains more FolateFolate +717.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Oregano DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Vitamin K 621.7µg 518%
Iron 2.81mg 36.8mg 425%
Manganese 1mg 4.99mg 173%
Fiber 0g 42.5g 170%
Calcium 92mg 1597mg 151%
Vitamin E 18.26mg 122%
Selenium 64µg 4.5µg 108%
Vitamin B6 0.11mg 1.044mg 72%
Magnesium 18mg 270mg 60%
Folate 29µg 237µg 52%
Sodium 1202mg 25mg 51%
Protein 25.55g 9g 33%
Phosphorus 338mg 148mg 27%
Vitamin C 22.1mg 2.3mg 22%
Cholesterol 67mg 0mg 22%
Carbs 5.13g 68.92g 21%
Potassium 628mg 1260mg 19%
Vitamin A 171µg 85µg 10%
Vitamin B2 0.426mg 0.528mg 8%
Vitamin B3 3.354mg 4.64mg 8%
Calories 148kcal 265kcal 6%
Copper 0.688mg 0.633mg 6%
Choline 32.3mg 6%
Saturated fat 0.188g 1.551g 6%
Vitamin B5 0.68mg 0.921mg 5%
Polyunsaturated fat 0.552g 1.369g 5%
Fats 1.95g 4.28g 4%
Vitamin B1 0.15mg 0.177mg 2%
Monounsaturated fat 0.172g 0.716g 1%
Fructose 1.13g 1%
Protein per 100 calories 17g 3.4g N/A
Calories per 10 g protein 58kcal 294kcal N/A
Weight per 100 calories 68g 38g N/A
Unsaturated / Saturated Fat ratio 3.9 1.3 N/A
Net carbs 5.13g 26.42g N/A
Sugar 4.09g N/A
Zinc 2.73mg 2.69mg 0%
Tryptophan 0.286mg 0.203mg 0%
Threonine 1.099mg 0.322mg 0%
Isoleucine 1.112mg 0.441mg 0%
Leucine 1.798mg 0.78mg 0%
Lysine 1.909mg 0.5mg 0%
Methionine 0.576mg 0.127mg 0%
Phenylalanine 0.915mg 0.449mg 0%
Valine 1.116mg 0.585mg 0%
Histidine 0.49mg 0.144mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.621g N/A
Omega-3 - DPA 0.104g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +183.9%
Contains more WaterWater +540.9%
Contains more FatsFats +119.5%
Contains more CarbsCarbs +1243.5%
Contains more OtherOther +111%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +316.3%
Contains more Poly. FatPolyunsaturated fat +148%

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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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.