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  6. Clam vs. Soy sauce

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 RAE, 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
Clam
8
:
2
Soy sauce
Soy sauce
Contains more Calcium +178.8%
Contains more Iron +93.8%
Contains more Phosphorus +103.6%
Contains more Potassium +44.4%
Contains less Sodium -78.1%
Contains more Zinc +213.8%
Contains more Copper +1500%
Contains more Selenium +12700%
Contains more Magnesium +311.1%
Equal in Manganese - 1.018
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +178.8%
Contains more Iron +93.8%
Contains more Phosphorus +103.6%
Contains more Potassium +44.4%
Contains less Sodium -78.1%
Contains more Zinc +213.8%
Contains more Copper +1500%
Contains more Selenium +12700%
Contains more Magnesium +311.1%
Equal in Manganese - 1.018

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
8
:
4
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +52.7%
Contains more Vitamin B5 +129%
Contains more Folate +107.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +34.5%
Clam
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%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B3 +52.7%
Contains more Vitamin B5 +129%
Contains more Folate +107.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +34.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Soy sauce
Soy sauce
Contains more Protein +213.9%
Contains more Fats +242.1%
Contains more Water +11.8%
Contains more Other +307.8%
Equal in Carbs - 4.93
Clam
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
Soy sauce
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 Protein +213.9%
Contains more Fats +242.1%
Contains more Water +11.8%
Contains more Other +307.8%
Equal in Carbs - 4.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +95.5%
Contains more Polyunsaturated fat +109.9%
Contains less Saturated Fat -61.2%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +95.5%
Contains more Polyunsaturated fat +109.9%
Contains less Saturated 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 ok

All nutrients comparison - raw data values

Nutrient Clam Soy sauce Opinion
Net carbs 5.13g 4.13g Clam
Protein 25.55g 8.14g Clam
Fats 1.95g 0.57g Clam
Carbs 5.13g 4.93g Clam
Calories 148kcal 53kcal Clam
Sugar 0.4g Clam
Fiber 0g 0.8g Soy sauce
Calcium 92mg 33mg Clam
Iron 2.81mg 1.45mg Clam
Magnesium 18mg 74mg Soy sauce
Phosphorus 338mg 166mg Clam
Potassium 628mg 435mg Clam
Sodium 1202mg 5493mg Clam
Zinc 2.73mg 0.87mg Clam
Copper 0.688mg 0.043mg Clam
Manganese 1mg 1.018mg Soy sauce
Selenium 64µg 0.5µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin C 22.1mg 0mg 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
Folate 29µg 14µg Clam
Vitamin B12 98.89µg 0µg 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
Cholesterol 67mg 0mg Soy sauce
Saturated Fat 0.188g 0.073g Soy sauce
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.088g Clam
Polyunsaturated fat 0.552g 0.263g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
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?
Clam
Clam is relatively richer in vitamins

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.