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  6. Soy sauce vs. Clam

Soy sauce vs. Clam — In-Depth Nutrition Comparison

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Important differences between Soy sauce and Clam

  • Soy sauce has less Vitamin B12, Selenium, Copper, Phosphorus, Vitamin C, Vitamin B2, Vitamin A RAE, and Iron.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Soy sauce has 5 times more Sodium than Clam. Soy sauce has 5493mg of Sodium, while Clam has 1202mg.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Soy sauce vs Clam 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.
Soy sauce
Soy sauce
2
:
8
Clam
Clam
Contains more Magnesium +311.1%
Contains more Calcium +178.8%
Contains more Iron +93.8%
Contains more Phosphorus +103.6%
Contains more Potassium +44.4%
Contains less Sodium -78.1%
Contains more Zinc +213.8%
Contains more Copper +1500%
Contains more Selenium +12700%
Equal in Manganese - 1
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +311.1%
Contains more Calcium +178.8%
Contains more Iron +93.8%
Contains more Phosphorus +103.6%
Contains more Potassium +44.4%
Contains less Sodium -78.1%
Contains more Zinc +213.8%
Contains more Copper +1500%
Contains more Selenium +12700%
Equal in Manganese - 1

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.
Soy sauce
Soy sauce
4
:
8
Clam
Clam
Contains more Vitamin B6 +34.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +52.7%
Contains more Vitamin B5 +129%
Contains more Folate +107.1%
Contains more Vitamin B12 +∞%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
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%
Contains more Vitamin B6 +34.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +52.7%
Contains more Vitamin B5 +129%
Contains more Folate +107.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Clam
Clam
Contains more Water +11.8%
Contains more Other +307.8%
Contains more Protein +213.9%
Contains more Fats +242.1%
Equal in Carbs - 5.13
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
Contains more Water +11.8%
Contains more Other +307.8%
Contains more Protein +213.9%
Contains more Fats +242.1%
Equal in Carbs - 5.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Clam
Clam
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +95.5%
Contains more Polyunsaturated fat +109.9%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +95.5%
Contains more Polyunsaturated fat +109.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Clam Opinion
Net carbs 4.13g 5.13g Clam
Protein 8.14g 25.55g Clam
Fats 0.57g 1.95g Clam
Carbs 4.93g 5.13g Clam
Calories 53kcal 148kcal Clam
Sugar 0.4g Clam
Fiber 0.8g 0g Soy sauce
Calcium 33mg 92mg Clam
Iron 1.45mg 2.81mg Clam
Magnesium 74mg 18mg Soy sauce
Phosphorus 166mg 338mg Clam
Potassium 435mg 628mg Clam
Sodium 5493mg 1202mg Clam
Zinc 0.87mg 2.73mg Clam
Copper 0.043mg 0.688mg Clam
Manganese 1.018mg 1mg Soy sauce
Selenium 0.5µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.033mg 0.15mg Clam
Vitamin B2 0.165mg 0.426mg Clam
Vitamin B3 2.196mg 3.354mg Clam
Vitamin B5 0.297mg 0.68mg Clam
Vitamin B6 0.148mg 0.11mg Soy sauce
Folate 14µg 29µg Clam
Vitamin B12 0µg 98.89µg Clam
Tryptophan 0.096mg 0.286mg Clam
Threonine 0.271mg 1.099mg Clam
Isoleucine 0.318mg 1.112mg Clam
Leucine 0.537mg 1.798mg Clam
Lysine 0.381mg 1.909mg Clam
Methionine 0.097mg 0.576mg Clam
Phenylalanine 0.353mg 0.915mg Clam
Valine 0.332mg 1.116mg Clam
Histidine 0.174mg 0.49mg Clam
Cholesterol 0mg 67mg Soy sauce
Saturated Fat 0.073g 0.188g Soy sauce
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 0.088g 0.172g Clam
Polyunsaturated fat 0.263g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Clam
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
12%
Soy sauce
1063%
Clam
Minerals Daily Need Coverage Score
112%
Soy sauce
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 4291mg)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.4)
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

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.