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Sardine vs Clam - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 895mg)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.34g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 75mg)
Which food contains less Sugars?
Clam
Clam contains less Sugars (difference - 0g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Sardine Clam
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68
Sardine
440
Clam
Mineral Summary Score
58
Sardine
69
Clam

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
:
3
Clam
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Contains more Potassium +58.2%
Contains more Copper +269.9%
Contains more Zinc +108.4%
Equal in Iron - 2.81
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Contains more Potassium +58.2%
Contains more Copper +269.9%
Contains more Zinc +108.4%
Equal in Iron - 2.81

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
:
6
Clam
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +427.8%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B12 +1006.2%
Equal in Vitamin B5 - 0.68
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +427.8%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B12 +1006.2%
Equal in Vitamin B5 - 0.68

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
148%
Sardine
153%
Clam
Carbohydrates
0%
Sardine
5%
Clam
Fats
53%
Sardine
9%
Clam

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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 Sardine Clam Opinion
Calories 208 148 Sardine
Protein 24.62 25.55 Clam
Fats 11.45 1.95 Sardine
Vitamin C 0 22.1 Clam
Carbs 0 5.13 Clam
Cholesterol 142 67 Clam
Vitamin D 193 Sardine
Iron 2.92 2.81 Sardine
Calcium 382 92 Sardine
Potassium 397 628 Clam
Magnesium 39 18 Sardine
Sugars 0 Sardine
Fiber 0 0
Copper 0.186 0.688 Clam
Zinc 1.31 2.73 Clam
Starch
Phosphorus 490 338 Sardine
Sodium 307 1202 Sardine
Vitamin A 108 570 Clam
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.08 0.15 Clam
Vitamin B2 0.227 0.426 Clam
Vitamin B3 5.245 3.354 Sardine
Vitamin B5 0.642 0.68 Clam
Vitamin B6 0.167 0.11 Sardine
Vitamin B12 8.94 98.89 Clam
Vitamin K 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.528 0.188 Clam
Monounsaturated Fat 3.869 0.172 Sardine
Polyunsaturated fat 5.148 0.552 Sardine
Tryptophan 0.276 0.286 Clam
Threonine 1.079 1.099 Clam
Isoleucine 1.134 1.112 Sardine
Leucine 2.001 1.798 Sardine
Lysine 2.26 1.909 Sardine
Methionine 0.729 0.576 Sardine
Phenylalanine 0.961 0.915 Sardine
Valine 1.268 1.116 Sardine
Histidine 0.725 0.49 Sardine
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.