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Clam vs. Soy sauce — In-Depth Nutrition Comparison

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Important differences between Clam and Soy sauce

  • Soy sauce has less Vitamin B12, Selenium, Copper, Phosphorus, Vitamin C, Vitamin B2, Vitamin A, and Iron.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Soy sauce is lower in Cholesterol.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Soy sauce made from soy and wheat (shoyu).

Infographic

Clam vs Soy 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
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +178.8%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +93.8%
Contains more CopperCopper +1500%
Contains more ZincZinc +213.8%
Contains more PhosphorusPhosphorus +103.6%
Contains less SodiumSodium -78.1%
Contains more SeleniumSelenium +12700%
Contains more MagnesiumMagnesium +311.1%
~equal in Manganese ~1.018mg

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
8
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% 34% 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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +158.2%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B5Vitamin B5 +129%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +107.1%
Contains more Vitamin B6Vitamin B6 +34.5%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +213.9%
Contains more FatsFats +242.1%
Contains more WaterWater +11.8%
Contains more OtherOther +307.8%
~equal in Carbs ~4.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
2
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated Fat +95.5%
Contains more Poly. FatPolyunsaturated fat +109.9%
Contains less Sat. FatSaturated Fat -61.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Soy sauce Opinion
Calories 148kcal 53kcal Clam
Protein 25.55g 8.14g Clam
Fats 1.95g 0.57g Clam
Vitamin C 22.1mg 0mg Clam
Net carbs 5.13g 4.13g Clam
Carbs 5.13g 4.93g Clam
Cholesterol 67mg 0mg Soy sauce
Magnesium 18mg 74mg Soy sauce
Calcium 92mg 33mg Clam
Potassium 628mg 435mg Clam
Iron 2.81mg 1.45mg Clam
Sugar 0.4g Clam
Fiber 0g 0.8g Soy sauce
Copper 0.688mg 0.043mg Clam
Zinc 2.73mg 0.87mg Clam
Phosphorus 338mg 166mg Clam
Sodium 1202mg 5493mg Clam
Vitamin A 570IU 0IU Clam
Vitamin A 171µg 0µg Clam
Manganese 1mg 1.018mg Soy sauce
Selenium 64µg 0.5µg Clam
Vitamin B1 0.15mg 0.033mg Clam
Vitamin B2 0.426mg 0.165mg Clam
Vitamin B3 3.354mg 2.196mg Clam
Vitamin B5 0.68mg 0.297mg Clam
Vitamin B6 0.11mg 0.148mg Soy sauce
Vitamin B12 98.89µg 0µg Clam
Folate 29µg 14µg Clam
Choline 18.3mg Soy sauce
Saturated Fat 0.188g 0.073g Soy sauce
Monounsaturated Fat 0.172g 0.088g Clam
Polyunsaturated fat 0.552g 0.263g Clam
Tryptophan 0.286mg 0.096mg Clam
Threonine 1.099mg 0.271mg Clam
Isoleucine 1.112mg 0.318mg Clam
Leucine 1.798mg 0.537mg Clam
Lysine 1.909mg 0.381mg Clam
Methionine 0.576mg 0.097mg Clam
Phenylalanine 0.915mg 0.353mg Clam
Valine 1.116mg 0.332mg Clam
Histidine 0.49mg 0.174mg Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - DPA 0.104g 0g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
981%
Clam
12%
Soy sauce
Minerals Daily Need Coverage Score
129%
Clam
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Clam
Clam contains less Sodium (difference - 4291mg)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.