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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, 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 Copper +269.9%
Contains more Zinc +108.4%
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Equal in Iron - 2.92
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Potassium +58.2%
Contains more Copper +269.9%
Contains more Zinc +108.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +427.8%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B12 +1006.2%
Contains more Folate +190%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Equal in Vitamin B5 - 0.642
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin C +∞%
Contains more Vitamin A +427.8%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B12 +1006.2%
Contains more Folate +190%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Equal in Vitamin B5 - 0.642

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 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 Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 75mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
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.

All nutrients comparison - raw data values

Nutrient Clam Sardine Opinion
Calories 148 208 Sardine
Protein 25.55 24.62 Clam
Fats 1.95 11.45 Sardine
Vitamin C 22.1 0 Clam
Carbs 5.13 0 Clam
Cholesterol 67 142 Clam
Vitamin D 193 Sardine
Iron 2.81 2.92 Sardine
Calcium 92 382 Sardine
Potassium 628 397 Clam
Magnesium 18 39 Sardine
Sugar 0 Clam
Fiber 0 0
Copper 0.688 0.186 Clam
Zinc 2.73 1.31 Clam
Starch
Phosphorus 338 490 Sardine
Sodium 1202 307 Sardine
Vitamin A 570 108 Clam
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.15 0.08 Clam
Vitamin B2 0.426 0.227 Clam
Vitamin B3 3.354 5.245 Sardine
Vitamin B5 0.68 0.642 Clam
Vitamin B6 0.11 0.167 Sardine
Vitamin B12 98.89 8.94 Clam
Vitamin K 2.6 Sardine
Folate 29 10 Clam
Trans Fat
Saturated Fat 0.188 1.528 Clam
Monounsaturated Fat 0.172 3.869 Sardine
Polyunsaturated fat 0.552 5.148 Sardine
Tryptophan 0.286 0.276 Clam
Threonine 1.099 1.079 Clam
Isoleucine 1.112 1.134 Sardine
Leucine 1.798 2.001 Sardine
Lysine 1.909 2.26 Sardine
Methionine 0.576 0.729 Sardine
Phenylalanine 0.915 0.961 Sardine
Valine 1.116 1.268 Sardine
Histidine 0.49 0.725 Sardine
Fructose

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.