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  6. Olive vs. Clam

Olive vs. Clam — In-Depth Nutrition Comparison

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Important differences between olive and clam

  • Olive has less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, vitamin C, zinc, and vitamin B3.
  • Clam's daily need coverage for vitamin B12 is 4120% more.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Olive 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.
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Clam
Clam
7
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 IronIron +17.4%
Contains less SodiumSodium -38.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +7750%
Contains more CopperCopper +174.1%
Contains more ZincZinc +1140.9%
Contains more PhosphorusPhosphorus +11166.7%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +7011.1%
~equal in Calcium ~92mg

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.
Olive
Olive
2
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Clam
Clam
9
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2355.6%
Contains more Vitamin AVitamin A +755%
Contains more Vitamin B1Vitamin B1 +4900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8964.9%
Contains more Vitamin B5Vitamin B5 +4433.3%
Contains more Vitamin B6Vitamin B6 +1122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Olive Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.9µg 64µg 115%
Protein 0.84g 25.55g 49%
Copper 0.251mg 0.688mg 49%
Phosphorus 3mg 338mg 48%
Manganese 0.02mg 1mg 43%
Vitamin B2 0mg 0.426mg 33%
Vitamin C 0.9mg 22.1mg 24%
Zinc 0.22mg 2.73mg 23%
Cholesterol 0mg 67mg 22%
Vitamin B3 0.037mg 3.354mg 21%
Sodium 735mg 1202mg 20%
Monounsaturated fat 7.888g 0.172g 19%
Potassium 8mg 628mg 18%
Vitamin A 20µg 171µg 17%
Fats 10.68g 1.95g 13%
Fiber 3.2g 0g 13%
Vitamin B5 0.015mg 0.68mg 13%
Vitamin B1 0.003mg 0.15mg 12%
Vitamin E 1.65mg 11%
Vitamin B6 0.009mg 0.11mg 8%
Folate 0µg 29µg 7%
Iron 3.3mg 2.81mg 6%
Saturated fat 1.415g 0.188g 6%
Magnesium 4mg 18mg 3%
Calories 115kcal 148kcal 2%
Choline 10.3mg 2%
Polyunsaturated fat 0.911g 0.552g 2%
Vitamin K 1.4µg 1%
Protein per 100 calories 0.73g 17g N/A
Calories per 10 g protein 1369kcal 58kcal N/A
Weight per 100 calories 87g 68g N/A
Unsaturated / Saturated Fat ratio 6.2 3.9 N/A
Net carbs 3.06g 5.13g N/A
Carbs 6.26g 5.13g 0%
Calcium 88mg 92mg 0%
Tryptophan 0.286mg 0%
Threonine 0.026mg 1.099mg 0%
Isoleucine 0.031mg 1.112mg 0%
Leucine 0.05mg 1.798mg 0%
Lysine 0.032mg 1.909mg 0%
Methionine 0.012mg 0.576mg 0%
Phenylalanine 0.029mg 0.915mg 0%
Valine 0.038mg 1.116mg 0%
Histidine 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
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
Contains more FatsFats +447.7%
Contains more CarbsCarbs +22%
Contains more WaterWater +25.7%
Contains more ProteinProtein +2941.7%
Contains more OtherOther +67.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +4486%
Contains more Poly. FatPolyunsaturated fat +65%
Contains less Sat. FatSaturated fat -86.7%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.