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Egg vs. Clam — In-Depth Nutrition Comparison

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How are eggs and clam different?

  • Eggs have more copper; however, clam is richer in vitamin B12, selenium, manganese, vitamin C, phosphorus, vitamin B3, and iron.
  • Clam covers your daily need for vitamin B12, 4074% more than eggs.
  • Eggs have 6 times more cholesterol than clam. Eggs have 373mg of cholesterol, while clam has 67mg.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Egg 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.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Clam
Clam
8
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 CopperCopper +190.7%
Contains less SodiumSodium -89.7%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +84%
Contains more PotassiumPotassium +398.4%
Contains more IronIron +136.1%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +96.5%
Contains more ManganeseManganese +3746.2%
Contains more SeleniumSelenium +107.8%

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.
Egg
Egg
6
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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Clam
Clam
5
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +51.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B3Vitamin B3 +5140.6%
Contains more Vitamin B12Vitamin B12 +8809%
~equal in Vitamin B6 ~0.11mg

All nutrients comparison - raw data values

Nutrient Egg Clam DV% diff.
Vitamin B12 1.11µg 98.89µg 4074%
Copper 2mg 0.688mg 146%
Cholesterol 373mg 67mg 102%
Selenium 30.8µg 64µg 60%
Choline 293.8mg 53%
Sodium 124mg 1202mg 47%
Manganese 0.026mg 1mg 42%
Protein 12.58g 25.55g 26%
Vitamin C 0mg 22.1mg 25%
Phosphorus 172mg 338mg 24%
Vitamin B3 0.064mg 3.354mg 21%
Iron 1.19mg 2.81mg 20%
Potassium 126mg 628mg 15%
Zinc 1.05mg 2.73mg 15%
Vitamin B5 1.398mg 0.68mg 14%
Saturated fat 3.267g 0.188g 14%
Fats 10.61g 1.95g 13%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Monounsaturated fat 4.077g 0.172g 10%
Vitamin E 1.03mg 7%
Vitamin B1 0.066mg 0.15mg 7%
Vitamin B2 0.513mg 0.426mg 7%
Polyunsaturated fat 1.414g 0.552g 6%
Calcium 50mg 92mg 4%
Folate 44µg 29µg 4%
Magnesium 10mg 18mg 2%
Vitamin A 149µg 171µg 2%
Carbs 1.12g 5.13g 1%
Vitamin B6 0.121mg 0.11mg 1%
Calories 155kcal 148kcal 0%
Protein per 100 calories 8.1g 17g N/A
Calories per 10 g protein 123kcal 58kcal N/A
Weight per 100 calories 65g 68g N/A
Unsaturated / Saturated Fat ratio 1.7 3.9 N/A
Net carbs 1.12g 5.13g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.286mg 0%
Threonine 0.604mg 1.099mg 0%
Isoleucine 0.686mg 1.112mg 0%
Leucine 1.075mg 1.798mg 0%
Lysine 0.904mg 1.909mg 0%
Methionine 0.392mg 0.576mg 0%
Phenylalanine 0.668mg 0.915mg 0%
Valine 0.767mg 1.116mg 0%
Histidine 0.298mg 0.49mg 0%
Omega-3 - EPA 0.005g 0.138g N/A
Omega-3 - DHA 0.038g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Clam
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 +444.1%
Contains more WaterWater +17.3%
Contains more ProteinProtein +103.1%
Contains more CarbsCarbs +358%
Contains more OtherOther +248.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 more Mono. FatMonounsaturated fat +2270.3%
Contains more Poly. FatPolyunsaturated fat +156.2%
Contains less Sat. FatSaturated fat -94.2%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.