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Sun-dried tomato vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Sun-dried tomato and Clam

  • Sun-dried tomato is higher in Vitamin C, Potassium, and Fiber, yet Clam is higher in Vitamin B12, Selenium, Phosphorus, Copper, and Manganese.
  • Clam covers your daily Vitamin B12 needs 4120% more than Sun-dried tomato.
  • The amount of Sodium in Sun-dried tomato is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Sun-dried tomato 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.
Contains more Magnesium +350%
Contains more Potassium +149.2%
Contains less Sodium -77.9%
Contains more Calcium +95.7%
Contains more Phosphorus +143.2%
Contains more Zinc +250%
Contains more Copper +45.5%
Contains more Manganese +114.6%
Contains more Selenium +2033.3%
Equal in Iron - 2.81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +350%
Contains more Potassium +149.2%
Contains less Sodium -77.9%
Contains more Calcium +95.7%
Contains more Phosphorus +143.2%
Contains more Zinc +250%
Contains more Copper +45.5%
Contains more Manganese +114.6%
Contains more Selenium +2033.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Clam
Contains more Vitamin A +125.6%
Contains more Vitamin C +360.6%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B6 +190%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B5 +42%
Contains more Folate +26.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 3.354
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
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 A +125.6%
Contains more Vitamin C +360.6%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B6 +190%
Contains more Vitamin B2 +11.2%
Contains more Vitamin B5 +42%
Contains more Folate +26.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 3.354

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +622.1%
Contains more Carbs +354.8%
Contains more Protein +404.9%
Contains more Water +18.2%
Equal in Other - 3.73
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
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 Fats +622.1%
Contains more Carbs +354.8%
Contains more Protein +404.9%
Contains more Water +18.2%
Equal in Other - 3.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4936.6%
Contains more Polyunsaturated fat +273.2%
Contains less Saturated Fat -90.1%
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +4936.6%
Contains more Polyunsaturated fat +273.2%
Contains less Saturated Fat -90.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Clam Opinion
Net carbs 17.53g 5.13g Sun-dried tomato
Protein 5.06g 25.55g Clam
Fats 14.08g 1.95g Sun-dried tomato
Carbs 23.33g 5.13g Sun-dried tomato
Calories 213kcal 148kcal Sun-dried tomato
Fiber 5.8g 0g Sun-dried tomato
Calcium 47mg 92mg Clam
Iron 2.68mg 2.81mg Clam
Magnesium 81mg 18mg Sun-dried tomato
Phosphorus 139mg 338mg Clam
Potassium 1565mg 628mg Sun-dried tomato
Sodium 266mg 1202mg Sun-dried tomato
Zinc 0.78mg 2.73mg Clam
Copper 0.473mg 0.688mg Clam
Manganese 0.466mg 1mg Clam
Selenium 3µg 64µg Clam
Vitamin A 1286IU 570IU Sun-dried tomato
Vitamin A RAE 64µg 171µg Clam
Vitamin C 101.8mg 22.1mg Sun-dried tomato
Vitamin B1 0.193mg 0.15mg Sun-dried tomato
Vitamin B2 0.383mg 0.426mg Clam
Vitamin B3 3.63mg 3.354mg Sun-dried tomato
Vitamin B5 0.479mg 0.68mg Clam
Vitamin B6 0.319mg 0.11mg Sun-dried tomato
Folate 23µg 29µg Clam
Vitamin B12 0µg 98.89µg Clam
Tryptophan 0.037mg 0.286mg Clam
Threonine 0.128mg 1.099mg Clam
Isoleucine 0.121mg 1.112mg Clam
Leucine 0.185mg 1.798mg Clam
Lysine 0.186mg 1.909mg Clam
Methionine 0.044mg 0.576mg Clam
Phenylalanine 0.131mg 0.915mg Clam
Valine 0.13mg 1.116mg Clam
Histidine 0.077mg 0.49mg Clam
Cholesterol 0mg 67mg Sun-dried tomato
Saturated Fat 1.893g 0.188g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 8.663g 0.172g Sun-dried tomato
Polyunsaturated fat 2.06g 0.552g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato 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
62%
Sun-dried tomato
1063%
Clam
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
129%
Clam

Comparison summary

Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 936mg)
Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.705g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 3)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.