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  6. Clam vs. Sardine

Clam vs. Sardine — In-Depth Nutrition Comparison

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What are the differences between Clam and Sardine?

  • Clam is higher in Vitamin B12, Copper, Manganese, Vitamin C, Selenium, and Vitamin A RAE, however, Sardine is richer in Calcium, and Phosphorus.
  • Clam's daily need coverage for Vitamin B12 is 3748% more.
  • Sardine has less Sodium.

We used Mollusks, clam, mixed species, cooked, moist heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Clam vs Sardine 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.
Clam
Clam
5
:
5
Sardine
Sardine
Contains more Potassium +58.2%
Contains more Zinc +108.4%
Contains more Copper +269.9%
Contains more Manganese +825.9%
Contains more Selenium +21.4%
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Equal in Iron - 2.92
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Potassium +58.2%
Contains more Zinc +108.4%
Contains more Copper +269.9%
Contains more Manganese +825.9%
Contains more Selenium +21.4%
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Equal in Iron - 2.92

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.
Clam
Clam
7
:
5
Sardine
Sardine
Contains more Vitamin A +427.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Folate +190%
Contains more Vitamin B12 +1006.2%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Equal in Vitamin B5 - 0.642
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +427.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Folate +190%
Contains more Vitamin B12 +1006.2%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Equal in Vitamin B5 - 0.642

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Sardine
Sardine
Contains more Carbs +∞%
Contains more Fats +487.2%
Contains more Other +15.8%
Equal in Protein - 24.62
Equal in Water - 59.61
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Fats +487.2%
Contains more Other +15.8%
Equal in Protein - 24.62
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Sardine
Sardine
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +2149.4%
Contains more Polyunsaturated fat +832.6%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +2149.4%
Contains more Polyunsaturated fat +832.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Sardine Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 24.62g Clam
Fats 1.95g 11.45g Sardine
Carbs 5.13g 0g Clam
Calories 148kcal 208kcal Sardine
Calcium 92mg 382mg Sardine
Iron 2.81mg 2.92mg Sardine
Magnesium 18mg 39mg Sardine
Phosphorus 338mg 490mg Sardine
Potassium 628mg 397mg Clam
Sodium 1202mg 307mg Sardine
Zinc 2.73mg 1.31mg Clam
Copper 0.688mg 0.186mg Clam
Manganese 1mg 0.108mg Clam
Selenium 64µg 52.7µg Clam
Vitamin A 570IU 108IU Clam
Vitamin A RAE 171µg 32µg Clam
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.08mg Clam
Vitamin B2 0.426mg 0.227mg Clam
Vitamin B3 3.354mg 5.245mg Sardine
Vitamin B5 0.68mg 0.642mg Clam
Vitamin B6 0.11mg 0.167mg Sardine
Folate 29µg 10µg Clam
Vitamin B12 98.89µg 8.94µg Clam
Vitamin K 2.6µg Sardine
Tryptophan 0.286mg 0.276mg Clam
Threonine 1.099mg 1.079mg Clam
Isoleucine 1.112mg 1.134mg Sardine
Leucine 1.798mg 2.001mg Sardine
Lysine 1.909mg 2.26mg Sardine
Methionine 0.576mg 0.729mg Sardine
Phenylalanine 0.915mg 0.961mg Sardine
Valine 1.116mg 1.268mg Sardine
Histidine 0.49mg 0.725mg Sardine
Cholesterol 67mg 142mg Clam
Saturated Fat 0.188g 1.528g Clam
Omega-3 - DHA 0.146g 0.509g Sardine
Omega-3 - EPA 0.138g 0.473g Sardine
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 3.869g Sardine
Polyunsaturated fat 0.552g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Sardine
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
1063%
Clam
131%
Sardine
Minerals Daily Need Coverage Score
129%
Clam
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 895mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.34g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
?
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.
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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.