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Tuna vs Clam - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1152mg)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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 - 1.424g)
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 contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna 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
90
Tuna
440
Clam
Mineral Summary Score
30
Tuna
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
Tuna
2
:
6
Clam
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Contains more Iron +114.5%
Contains more Calcium +820%
Contains more Potassium +94.4%
Contains more Copper +525.5%
Contains more Zinc +254.5%
Equal in Phosphorus - 338
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Contains more Iron +114.5%
Contains more Calcium +820%
Contains more Potassium +94.4%
Contains more Copper +525.5%
Contains more Zinc +254.5%
Equal in Phosphorus - 338

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
Tuna
5
:
3
Clam
Contains more Vitamin A +342.1%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +214.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +377.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B12 +808.9%
Contains more Vitamin A +342.1%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +214.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +377.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B12 +808.9%

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
179%
Tuna
153%
Clam
Carbohydrates
0%
Tuna
5%
Clam
Fats
29%
Tuna
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 Clam Opinion
Calories 184 148 Tuna
Protein 29.91 25.55 Tuna
Fats 6.28 1.95 Tuna
Vitamin C 0 22.1 Clam
Carbs 0 5.13 Clam
Cholesterol 49 67 Tuna
Vitamin D
Iron 1.31 2.81 Clam
Calcium 10 92 Clam
Potassium 323 628 Clam
Magnesium 64 18 Tuna
Sugars
Fiber 0 0
Copper 0.11 0.688 Clam
Zinc 0.77 2.73 Clam
Starch
Phosphorus 326 338 Clam
Sodium 50 1202 Tuna
Vitamin A 2520 570 Tuna
Vitamin E
Vitamin D
Vitamin B1 0.278 0.15 Tuna
Vitamin B2 0.306 0.426 Clam
Vitamin B3 10.54 3.354 Tuna
Vitamin B5 1.37 0.68 Tuna
Vitamin B6 0.525 0.11 Tuna
Vitamin B12 10.88 98.89 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.612 0.188 Clam
Monounsaturated Fat 2.053 0.172 Tuna
Polyunsaturated fat 1.844 0.552 Tuna
Tryptophan 0.335 0.286 Tuna
Threonine 1.311 1.099 Tuna
Isoleucine 1.378 1.112 Tuna
Leucine 2.431 1.798 Tuna
Lysine 2.747 1.909 Tuna
Methionine 0.885 0.576 Tuna
Phenylalanine 1.168 0.915 Tuna
Valine 1.541 1.116 Tuna
Histidine 0.88 0.49 Tuna
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.