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  6. Clam vs. Marinara sauce

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.

Infographic

Clam vs Marinara sauce 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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%
~equal in Magnesium ~18mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Marinara sauce 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
8% 87%
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
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
16% 36% 48%
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

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.