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Clam vs Tuna - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1152mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 18mg)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.424g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Tuna
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
440
Clam
90
Tuna
Mineral Summary Score
69
Clam
30
Tuna

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
6
:
2
Tuna
Contains more Calcium +820%
Contains more Iron +114.5%
Contains more Potassium +94.4%
Contains more Zinc +254.5%
Contains more Copper +525.5%
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Equal in Phosphorus - 326
Contains more Calcium +820%
Contains more Iron +114.5%
Contains more Potassium +94.4%
Contains more Zinc +254.5%
Contains more Copper +525.5%
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Equal in Phosphorus - 326

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
3
:
5
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B12 +808.9%
Contains more Vitamin A +342.1%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +214.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +377.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B12 +808.9%
Contains more Vitamin A +342.1%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +214.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +377.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
153%
Clam
179%
Tuna
Carbohydrates
5%
Clam
0%
Tuna
Fats
9%
Clam
29%
Tuna

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Tuna Opinion
Protein 25.55 29.91 Tuna
Fats 1.95 6.28 Tuna
Carbs 5.13 0 Clam
Calories 148 184 Tuna
Starch
Sugars
Fiber 0 0
Calcium 92 10 Clam
Iron 2.81 1.31 Clam
Magnesium 18 64 Tuna
Phosphorus 338 326 Clam
Potassium 628 323 Clam
Sodium 1202 50 Tuna
Zinc 2.73 0.77 Clam
Copper 0.688 0.11 Clam
Vitamin A 570 2520 Tuna
Vitamin E
Vitamin D
Vitamin D
Vitamin C 22.1 0 Clam
Vitamin B1 0.15 0.278 Tuna
Vitamin B2 0.426 0.306 Clam
Vitamin B3 3.354 10.54 Tuna
Vitamin B5 0.68 1.37 Tuna
Vitamin B6 0.11 0.525 Tuna
Vitamin B12 98.89 10.88 Clam
Vitamin K
Folic acid (B9) 0 0
Tryptophan 0.286 0.335 Tuna
Threonine 1.099 1.311 Tuna
Isoleucine 1.112 1.378 Tuna
Leucine 1.798 2.431 Tuna
Lysine 1.909 2.747 Tuna
Methionine 0.576 0.885 Tuna
Phenylalanine 0.915 1.168 Tuna
Valine 1.116 1.541 Tuna
Histidine 0.49 0.88 Tuna
Cholesterol 67 49 Tuna
Trans Fat
Saturated Fat 0.188 1.612 Clam
Monounsaturated Fat 0.172 2.053 Tuna
Polyunsaturated fat 0.552 1.844 Tuna
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.