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Clam vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between Clam and Tuna salad?

  • Clam is higher in Vitamin B12, Copper, Manganese, Selenium, Vitamin B2, Phosphorus, Iron, and Vitamin C, however, Tuna salad is richer in Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 4070% more.
  • Tuna salad contains 25 times less Manganese than Clam. Clam contains 1mg of Manganese, while Tuna salad contains 0.04mg.
  • Tuna salad has less Sodium.

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

Infographic

Clam vs Tuna salad 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 +441.2%
Contains more Iron +181%
Contains more Phosphorus +89.9%
Contains more Potassium +252.8%
Contains more Zinc +387.5%
Contains more Copper +374.5%
Contains more Manganese +2400%
Contains more Selenium +55.3%
Contains less Sodium -66.6%
Equal in Magnesium - 19
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 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +441.2%
Contains more Iron +181%
Contains more Phosphorus +89.9%
Contains more Potassium +252.8%
Contains more Zinc +387.5%
Contains more Copper +374.5%
Contains more Manganese +2400%
Contains more Selenium +55.3%
Contains less Sodium -66.6%
Equal in Magnesium - 19

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
8
:
Contains more Vitamin A +487.6%
Contains more Vitamin C +904.5%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B2 +508.6%
Contains more Vitamin B5 +161.5%
Contains more Vitamin B6 +35.8%
Contains more Folate +262.5%
Contains more Vitamin B12 +8140.8%
Contains more Vitamin B3 +99.8%
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 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +487.6%
Contains more Vitamin C +904.5%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B2 +508.6%
Contains more Vitamin B5 +161.5%
Contains more Vitamin B6 +35.8%
Contains more Folate +262.5%
Contains more Vitamin B12 +8140.8%
Contains more Vitamin B3 +99.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +59.3%
Contains more Other +75.1%
Contains more Fats +374.9%
Contains more Carbs +83.4%
Equal in Water - 63.16
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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +59.3%
Contains more Other +75.1%
Contains more Fats +374.9%
Contains more Carbs +83.4%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +1578.5%
Contains more Polyunsaturated fat +646.7%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +1578.5%
Contains more Polyunsaturated fat +646.7%

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 salad
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Clam Tuna salad Opinion
Net carbs 5.13g 9.41g Tuna salad
Protein 25.55g 16.04g Clam
Fats 1.95g 9.26g Tuna salad
Carbs 5.13g 9.41g Tuna salad
Calories 148kcal 187kcal Tuna salad
Calcium 92mg 17mg Clam
Iron 2.81mg 1mg Clam
Magnesium 18mg 19mg Tuna salad
Phosphorus 338mg 178mg Clam
Potassium 628mg 178mg Clam
Sodium 1202mg 402mg Tuna salad
Zinc 2.73mg 0.56mg Clam
Copper 0.688mg 0.145mg Clam
Manganese 1mg 0.04mg Clam
Selenium 64µg 41.2µg Clam
Vitamin A 570IU 97IU Clam
Vitamin A RAE 171µg 24µg Clam
Vitamin C 22.1mg 2.2mg Clam
Vitamin B1 0.15mg 0.031mg Clam
Vitamin B2 0.426mg 0.07mg Clam
Vitamin B3 3.354mg 6.7mg Tuna salad
Vitamin B5 0.68mg 0.26mg Clam
Vitamin B6 0.11mg 0.081mg Clam
Folate 29µg 8µg Clam
Vitamin B12 98.89µg 1.2µg Clam
Tryptophan 0.286mg 0.18mg Clam
Threonine 1.099mg 0.701mg Clam
Isoleucine 1.112mg 0.739mg Clam
Leucine 1.798mg 1.293mg Clam
Lysine 1.909mg 1.457mg Clam
Methionine 0.576mg 0.47mg Clam
Phenylalanine 0.915mg 0.626mg Clam
Valine 1.116mg 0.824mg Clam
Histidine 0.49mg 0.467mg Clam
Cholesterol 67mg 13mg Tuna salad
Saturated Fat 0.188g 1.544g Clam
Omega-3 - DHA 0.146g 0.055g Clam
Omega-3 - EPA 0.138g 0.014g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 2.887g Tuna salad
Polyunsaturated fat 0.552g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Tuna salad
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
29%
Tuna salad
Minerals Daily Need Coverage Score
129%
Clam
49%
Tuna salad

Comparison summary

Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 800mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 54mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.356g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.