Clam vs. Marinara sauce — In-Depth Nutrition Comparison
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A recap on differences between clam and marinara sauce
- Clam is higher than marinara sauce in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, iron, zinc, and vitamin C.
- Clam covers your daily vitamin B12 needs 4120% more than marinara sauce.
- Clam contains 58 times more selenium than marinara sauce. While clam contains 64µg of selenium, marinara sauce contains only 1.1µg.
- The amount of sodium in marinara sauce is lower.
Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +240.7% |
| Contains more PotassiumPotassium | +96.9% |
| Contains more IronIron | +260.3% |
| Contains more CopperCopper | +749.4% |
| Contains more ZincZinc | +1265% |
| Contains more PhosphorusPhosphorus | +894.1% |
| Contains more ManganeseManganese | +629.9% |
| Contains more SeleniumSelenium | +5718.2% |
| Contains less SodiumSodium | -97.5% |
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.
| Contains more Vitamin CVitamin C | +1005% |
| Contains more Vitamin AVitamin A | +418.2% |
| Contains more Vitamin B1Vitamin B1 | +525% |
| Contains more Vitamin B2Vitamin B2 | +598.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B6Vitamin B6 | +57.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +1712.1% |
| Contains more FatsFats | +31.8% |
| Contains more OtherOther | +124.7% |
| Contains more CarbsCarbs | +57.1% |
| Contains more WaterWater | +37.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains more Mono. FatMonounsaturated fat | +119.2% |
~equal in
Saturated fat
~0.17g
~equal in
Polyunsaturated fat
~0.508g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Selenium | 64µg | 1.1µg | 114% |
| Copper | 0.688mg | 0.081mg | 67% |
| Sodium | 1202mg | 30mg | 51% |
| Protein | 25.55g | 1.41g | 48% |
| Phosphorus | 338mg | 34mg | 43% |
| Manganese | 1mg | 0.137mg | 38% |
| Vitamin B2 | 0.426mg | 0.061mg | 28% |
| Iron | 2.81mg | 0.78mg | 25% |
| Zinc | 2.73mg | 0.2mg | 23% |
| Cholesterol | 67mg | 2mg | 22% |
| Vitamin C | 22.1mg | 2mg | 22% |
| Vitamin E | 2.4mg | 16% | |
| Vitamin A | 171µg | 33µg | 15% |
| Vitamin B5 | 0.68mg | 14% | |
| Vitamin K | 13.9µg | 12% | |
| Vitamin B1 | 0.15mg | 0.024mg | 11% |
| Potassium | 628mg | 319mg | 9% |
| Calcium | 92mg | 27mg | 7% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin B6 | 0.11mg | 0.173mg | 5% |
| Calories | 148kcal | 51kcal | 5% |
| Folate | 29µg | 13µg | 4% |
| Vitamin B3 | 3.354mg | 3.917mg | 4% |
| Choline | 13.7mg | 2% | |
| Carbs | 5.13g | 8.06g | 1% |
| Fats | 1.95g | 1.48g | 1% |
| Monounsaturated fat | 0.172g | 0.377g | 1% |
| Net carbs | 5.13g | 6.26g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Sugar | 5.5g | N/A | |
| Saturated fat | 0.188g | 0.17g | 0% |
| Polyunsaturated fat | 0.552g | 0.508g | 0% |
| Tryptophan | 0.286mg | 0% | |
| Threonine | 1.099mg | 0% | |
| Isoleucine | 1.112mg | 0% | |
| Leucine | 1.798mg | 0% | |
| Lysine | 1.909mg | 0% | |
| Methionine | 0.576mg | 0% | |
| Phenylalanine | 0.915mg | 0% | |
| Valine | 1.116mg | 0% | |
| Histidine | 0.49mg | 0% | |
| Omega-3 - EPA | 0.138g | 0g | N/A |
| Omega-3 - DHA | 0.146g | 0g | N/A |
| Omega-3 - DPA | 0.104g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
983%
19%
Minerals Daily Need Coverage Score
129%
15%
Comparison summary
Which food is lower in Cholesterol?
Marinara sauce is lower in Cholesterol (difference - 65mg)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 1172mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 5.5g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.