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Clam vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between clam and tofu?

  • Clam is richer in vitamin B12, selenium, copper, phosphorus, vitamin B2, and vitamin C, while tofu is higher in iron and calcium.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Clam has a higher glycemic index (27) than tofu (15).

We used Mollusks, clam, mixed species, cooked, moist heat and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Clam vs Tofu 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
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%
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +419%
Contains more CopperCopper +256.5%
Contains more ZincZinc +241.3%
Contains more PhosphorusPhosphorus +248.5%
Contains more ManganeseManganese +65.3%
Contains more SeleniumSelenium +619.1%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +280.4%
Contains more IronIron +90.7%
Contains less SodiumSodium -99.4%

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
9
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%
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +22000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +719.2%
Contains more Vitamin B3Vitamin B3 +1620%
Contains more Vitamin B5Vitamin B5 +900%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +93.3%
~equal in Vitamin D ~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
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +216.2%
Contains more CarbsCarbs +174.3%
Contains more OtherOther +418.1%
Contains more FatsFats +145.1%
Contains more WaterWater +32.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +514%
Contains more Poly. FatPolyunsaturated fat +388.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Tofu DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 8.9µg 100%
Copper 0.688mg 0.193mg 55%
Sodium 1202mg 7mg 52%
Protein 25.55g 8.08g 35%
Phosphorus 338mg 97mg 34%
Iron 2.81mg 5.36mg 32%
Vitamin B2 0.426mg 0.052mg 29%
Calcium 92mg 350mg 26%
Vitamin C 22.1mg 0.1mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.195mg 20%
Vitamin A 171µg 19%
Zinc 2.73mg 0.8mg 18%
Manganese 1mg 0.605mg 17%
Potassium 628mg 121mg 15%
Polyunsaturated fat 0.552g 2.699g 14%
Vitamin B5 0.68mg 0.068mg 12%
Vitamin B1 0.15mg 0.081mg 6%
Vitamin B6 0.11mg 0.047mg 5%
Choline 28.8mg 5%
Folate 29µg 15µg 4%
Calories 148kcal 76kcal 4%
Fats 1.95g 4.78g 4%
Magnesium 18mg 30mg 3%
Vitamin K 2.4µg 2%
Saturated fat 0.188g 0.691g 2%
Monounsaturated fat 0.172g 1.056g 2%
Fiber 0g 0.3g 1%
Carbs 5.13g 1.87g 1%
Net carbs 5.13g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.286mg 0.12mg 0%
Threonine 1.099mg 0.402mg 0%
Isoleucine 1.112mg 0.435mg 0%
Leucine 1.798mg 0.713mg 0%
Lysine 1.909mg 0.452mg 0%
Methionine 0.576mg 0.108mg 0%
Phenylalanine 0.915mg 0.428mg 0%
Valine 1.116mg 0.446mg 0%
Histidine 0.49mg 0.221mg 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?

ok
ok
is better in case of low diet
Clam Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Clam
6%
Tofu
Minerals Daily Need Coverage Score
129%
Clam
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1195mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.503g)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.