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Tuna salad vs Clam - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 800mg)
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 Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.
Tuna salad Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna salad 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
18
Tuna salad
440
Clam
Mineral Summary Score
23
Tuna salad
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
:
6
Clam
Contains less Sodium -66.6%
Contains more Iron +181%
Contains more Calcium +441.2%
Contains more Potassium +252.8%
Contains more Copper +374.5%
Contains more Zinc +387.5%
Contains more Phosphorus +89.9%
Equal in Magnesium - 18
Contains less Sodium -66.6%
Contains more Iron +181%
Contains more Calcium +441.2%
Contains more Potassium +252.8%
Contains more Copper +374.5%
Contains more Zinc +387.5%
Contains more Phosphorus +89.9%
Equal in Magnesium - 18

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
:
7
Clam
Contains more Vitamin B3 +99.8%
Contains more Vitamin C +904.5%
Contains more Vitamin A +487.6%
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 Vitamin B12 +8140.8%
Contains more Vitamin B3 +99.8%
Contains more Vitamin C +904.5%
Contains more Vitamin A +487.6%
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 Vitamin B12 +8140.8%

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
96%
Tuna salad
153%
Clam
Carbohydrates
9%
Tuna salad
5%
Clam
Fats
43%
Tuna salad
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 Tuna salad Clam Opinion
Calories 187 148 Tuna salad
Protein 16.04 25.55 Clam
Fats 9.26 1.95 Tuna salad
Vitamin C 2.2 22.1 Clam
Carbs 9.41 5.13 Tuna salad
Cholesterol 13 67 Tuna salad
Vitamin D
Iron 1 2.81 Clam
Calcium 17 92 Clam
Potassium 178 628 Clam
Magnesium 19 18 Tuna salad
Sugars
Fiber 0 0
Copper 0.145 0.688 Clam
Zinc 0.56 2.73 Clam
Starch
Phosphorus 178 338 Clam
Sodium 402 1202 Tuna salad
Vitamin A 97 570 Clam
Vitamin E
Vitamin D
Vitamin B1 0.031 0.15 Clam
Vitamin B2 0.07 0.426 Clam
Vitamin B3 6.7 3.354 Tuna salad
Vitamin B5 0.26 0.68 Clam
Vitamin B6 0.081 0.11 Clam
Vitamin B12 1.2 98.89 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.544 0.188 Clam
Monounsaturated Fat 2.887 0.172 Tuna salad
Polyunsaturated fat 4.122 0.552 Tuna salad
Tryptophan 0.18 0.286 Clam
Threonine 0.701 1.099 Clam
Isoleucine 0.739 1.112 Clam
Leucine 1.293 1.798 Clam
Lysine 1.457 1.909 Clam
Methionine 0.47 0.576 Clam
Phenylalanine 0.626 0.915 Clam
Valine 0.824 1.116 Clam
Histidine 0.467 0.49 Clam
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.