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  6. Clam vs. Sun-dried tomato

Clam vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between clam and sun-dried tomato

  • Clam is higher in vitamin B12, selenium, phosphorus, copper, and manganese, yet sun-dried tomato is higher in vitamin C, potassium, and fiber.
  • Clam covers your daily vitamin B12 needs 4120% more than sun-dried tomato.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Clam vs Sun-dried tomato 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
6
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +95.7%
Contains more CopperCopper +45.5%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +143.2%
Contains more ManganeseManganese +114.6%
Contains more SeleniumSelenium +2033.3%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +149.2%
Contains less SodiumSodium -77.9%
~equal in Iron ~2.68mg

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
5
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +167.2%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.1%
Contains more Vitamin CVitamin C +360.6%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B6Vitamin B6 +190%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.63mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Sun-dried tomato DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 3µg 111%
Vitamin C 22.1mg 101.8mg 89%
Protein 25.55g 5.06g 41%
Sodium 1202mg 266mg 41%
Phosphorus 338mg 139mg 28%
Potassium 628mg 1565mg 28%
Copper 0.688mg 0.473mg 24%
Manganese 1mg 0.466mg 23%
Fiber 0g 5.8g 23%
Cholesterol 67mg 0mg 22%
Monounsaturated fat 0.172g 8.663g 21%
Fats 1.95g 14.08g 19%
Zinc 2.73mg 0.78mg 18%
Vitamin B6 0.11mg 0.319mg 16%
Magnesium 18mg 81mg 15%
Vitamin A 171µg 64µg 12%
Polyunsaturated fat 0.552g 2.06g 10%
Saturated fat 0.188g 1.893g 8%
Carbs 5.13g 23.33g 6%
Calcium 92mg 47mg 5%
Vitamin B1 0.15mg 0.193mg 4%
Vitamin B5 0.68mg 0.479mg 4%
Calories 148kcal 213kcal 3%
Vitamin B2 0.426mg 0.383mg 3%
Folate 29µg 23µg 2%
Vitamin B3 3.354mg 3.63mg 2%
Iron 2.81mg 2.68mg 2%
Net carbs 5.13g 17.53g N/A
Tryptophan 0.286mg 0.037mg 0%
Threonine 1.099mg 0.128mg 0%
Isoleucine 1.112mg 0.121mg 0%
Leucine 1.798mg 0.185mg 0%
Lysine 1.909mg 0.186mg 0%
Methionine 0.576mg 0.044mg 0%
Phenylalanine 0.915mg 0.131mg 0%
Valine 1.116mg 0.13mg 0%
Histidine 0.49mg 0.077mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +404.9%
Contains more WaterWater +18.2%
Contains more FatsFats +622.1%
Contains more CarbsCarbs +354.8%
~equal in Other ~3.7g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +4936.6%
Contains more Poly. FatPolyunsaturated fat +273.2%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.