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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, Selenium, and Vitamin A RAE, however Sardine is richer in Calcium, Vitamin C, and Phosphorus.
  • Clam's daily need coverage for Vitamin B12 is 3748% more.
  • Sardine contains 9 times less Manganese than Clam. Clam contains 1mg of Manganese, while Sardine contains 0.108mg.
  • 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
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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
Clam
3
:
Contains more Potassium +58.2%
Contains more Zinc +108.4%
Contains more Copper +269.9%
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Equal in Iron - 2.92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Potassium +58.2%
Contains more Zinc +108.4%
Contains more Copper +269.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g 0g Clam
Fiber 0g 0g
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
Vitamin A 570IU 108IU Clam
Vitamin E mg 2.04mg Sardine
Vitamin D IU 193IU Sardine
Vitamin D µg 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 µg 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
Trans Fat g g
Saturated Fat 0.188g 1.528g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1063
Clam
131
Sardine
Mineral Summary Score
101
Clam
79
Sardine

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 food.
Protein
153%
Clam
148%
Sardine
Carbohydrates
5%
Clam
0%
Sardine
Fats
9%
Clam
53%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.