Oysters vs. Clam — In-Depth Nutrition Comparison

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How are oysters and clam different?

Oysters has more zinc, copper, and iron; however, clam is richer in vitamin B12, selenium, vitamin C, phosphorus, vitamin B2, and manganese.
Clam covers your daily need for vitamin B12, 3391% more than oysters.
Oysters has 29 times more zinc than clam. Oysters has 78.6mg of zinc, while clam has 2.73mg.
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, oyster, eastern, wild, cooked, moist heat and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

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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.

Oysters

Clam

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%

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

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.

Oysters

Clam

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

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%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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