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Clam vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between Clam and Sun-dried tomato

  • Clam is higher in Vitamin B12, Selenium, Phosphorus, Copper, and Manganese, yet Sun-dried tomato is higher in Vitamin C, Potassium, and Fiber.
  • Clam covers your daily Vitamin B12 needs 4120% more than Sun-dried tomato.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Clam vs Sun-dried tomato 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.
Contains more Calcium +95.7%
Contains more Phosphorus +143.2%
Contains more Zinc +250%
Contains more Copper +45.5%
Contains more Manganese +114.6%
Contains more Selenium +2033.3%
Contains more Magnesium +350%
Contains more Potassium +149.2%
Contains less Sodium -77.9%
Equal in Iron - 2.68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +95.7%
Contains more Phosphorus +143.2%
Contains more Zinc +250%
Contains more Copper +45.5%
Contains more Manganese +114.6%
Contains more Selenium +2033.3%
Contains more Magnesium +350%
Contains more Potassium +149.2%
Contains less Sodium -77.9%
Equal in Iron - 2.68

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
4
:
Contains more Vitamin B2 +11.2%
Contains more Vitamin B5 +42%
Contains more Folate +26.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +125.6%
Contains more Vitamin C +360.6%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B6 +190%
Equal in Vitamin B3 - 3.63
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B5 +42%
Contains more Folate +26.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +125.6%
Contains more Vitamin C +360.6%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B6 +190%
Equal in Vitamin B3 - 3.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +404.9%
Contains more Water +18.2%
Contains more Fats +622.1%
Contains more Carbs +354.8%
Equal in Other - 3.7
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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Protein +404.9%
Contains more Water +18.2%
Contains more Fats +622.1%
Contains more Carbs +354.8%
Equal in Other - 3.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +4936.6%
Contains more Polyunsaturated fat +273.2%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +4936.6%
Contains more Polyunsaturated fat +273.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Sun-dried tomato
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Sun-dried tomato Opinion
Net carbs 5.13g 17.53g Sun-dried tomato
Protein 25.55g 5.06g Clam
Fats 1.95g 14.08g Sun-dried tomato
Carbs 5.13g 23.33g Sun-dried tomato
Calories 148kcal 213kcal Sun-dried tomato
Fiber 0g 5.8g Sun-dried tomato
Calcium 92mg 47mg Clam
Iron 2.81mg 2.68mg Clam
Magnesium 18mg 81mg Sun-dried tomato
Phosphorus 338mg 139mg Clam
Potassium 628mg 1565mg Sun-dried tomato
Sodium 1202mg 266mg Sun-dried tomato
Zinc 2.73mg 0.78mg Clam
Copper 0.688mg 0.473mg Clam
Manganese 1mg 0.466mg Clam
Selenium 64µg 3µg Clam
Vitamin A 570IU 1286IU Sun-dried tomato
Vitamin A RAE 171µg 64µg Clam
Vitamin C 22.1mg 101.8mg Sun-dried tomato
Vitamin B1 0.15mg 0.193mg Sun-dried tomato
Vitamin B2 0.426mg 0.383mg Clam
Vitamin B3 3.354mg 3.63mg Sun-dried tomato
Vitamin B5 0.68mg 0.479mg Clam
Vitamin B6 0.11mg 0.319mg Sun-dried tomato
Folate 29µg 23µg Clam
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.037mg Clam
Threonine 1.099mg 0.128mg Clam
Isoleucine 1.112mg 0.121mg Clam
Leucine 1.798mg 0.185mg Clam
Lysine 1.909mg 0.186mg Clam
Methionine 0.576mg 0.044mg Clam
Phenylalanine 0.915mg 0.131mg Clam
Valine 1.116mg 0.13mg Clam
Histidine 0.49mg 0.077mg Clam
Cholesterol 67mg 0mg Sun-dried tomato
Saturated Fat 0.188g 1.893g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 8.663g Sun-dried tomato
Polyunsaturated fat 0.552g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
129%
Clam
66%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 936mg)
Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.705g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 3)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.