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  6. Clam vs. Tuna Bluefin

Clam vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the differences between Clam and Tuna Bluefin?

  • Clam is higher in Vitamin B12, Copper, Manganese, Selenium, Vitamin C, and Iron, however, Tuna Bluefin is richer in Vitamin A RAE, Vitamin B3, and Vitamin B6.
  • Clam's daily need coverage for Vitamin B12 is 3667% more.
  • Tuna Bluefin has less Sodium.

We used Mollusks, clam, mixed species, cooked, moist heat and Fish, tuna, fresh, bluefin, cooked, dry heat types in this article.

Infographic

Clam vs Tuna Bluefin 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.
Clam
Clam
8
:
2
Tuna Bluefin
Tuna Bluefin
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 Manganese +4900%
Contains more Selenium +36.8%
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Equal in Phosphorus - 326
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
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 Manganese +4900%
Contains more Selenium +36.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
4
:
5
Tuna Bluefin
Tuna Bluefin
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Folate +1350%
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%
Clam
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%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Folate +1350%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
:
3
Tuna Bluefin
Tuna Bluefin
Contains more Carbs +∞%
Contains more Protein +17.1%
Contains more Fats +222.1%
Contains more Other +26.5%
Equal in Water - 59.09
Clam
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
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Carbs +∞%
Contains more Protein +17.1%
Contains more Fats +222.1%
Contains more Other +26.5%
Equal in Water - 59.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Tuna Bluefin
Tuna Bluefin
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +1093.6%
Contains more Polyunsaturated fat +234.1%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +1093.6%
Contains more Polyunsaturated fat +234.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Tuna Bluefin
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 Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Tuna Bluefin Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 29.91g Tuna Bluefin
Fats 1.95g 6.28g Tuna Bluefin
Carbs 5.13g 0g Clam
Calories 148kcal 184kcal Tuna Bluefin
Calcium 92mg 10mg Clam
Iron 2.81mg 1.31mg Clam
Magnesium 18mg 64mg Tuna Bluefin
Phosphorus 338mg 326mg Clam
Potassium 628mg 323mg Clam
Sodium 1202mg 50mg Tuna Bluefin
Zinc 2.73mg 0.77mg Clam
Copper 0.688mg 0.11mg Clam
Manganese 1mg 0.02mg Clam
Selenium 64µg 46.8µg Clam
Vitamin A 570IU 2520IU Tuna Bluefin
Vitamin A RAE 171µg 757µg Tuna Bluefin
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.278mg Tuna Bluefin
Vitamin B2 0.426mg 0.306mg Clam
Vitamin B3 3.354mg 10.54mg Tuna Bluefin
Vitamin B5 0.68mg 1.37mg Tuna Bluefin
Vitamin B6 0.11mg 0.525mg Tuna Bluefin
Folate 29µg 2µg Clam
Vitamin B12 98.89µg 10.88µg Clam
Tryptophan 0.286mg 0.335mg Tuna Bluefin
Threonine 1.099mg 1.311mg Tuna Bluefin
Isoleucine 1.112mg 1.378mg Tuna Bluefin
Leucine 1.798mg 2.431mg Tuna Bluefin
Lysine 1.909mg 2.747mg Tuna Bluefin
Methionine 0.576mg 0.885mg Tuna Bluefin
Phenylalanine 0.915mg 1.168mg Tuna Bluefin
Valine 1.116mg 1.541mg Tuna Bluefin
Histidine 0.49mg 0.88mg Tuna Bluefin
Cholesterol 67mg 49mg Tuna Bluefin
Saturated Fat 0.188g 1.612g Clam
Omega-3 - DHA 0.146g 1.141g Tuna Bluefin
Omega-3 - EPA 0.138g 0.363g Tuna Bluefin
Omega-3 - DPA 0.104g 0.16g Tuna Bluefin
Monounsaturated Fat 0.172g 2.053g Tuna Bluefin
Polyunsaturated fat 0.552g 1.844g Tuna Bluefin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Tuna Bluefin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
171%
Tuna Bluefin
Minerals Daily Need Coverage Score
129%
Clam
59%
Tuna Bluefin

Comparison summary

Which food contains less Sodium?
Tuna Bluefin
Tuna Bluefin contains less Sodium (difference - 1152mg)
Which food is lower in Cholesterol?
Tuna Bluefin
Tuna Bluefin is lower in Cholesterol (difference - 18mg)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin 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 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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.