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  6. Clam vs. Tomato paste

Clam vs. Tomato paste — In-Depth Nutrition Comparison

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A recap on the differences between clam and tomato paste

  • Clam is higher in vitamin B12, selenium, phosphorus, copper, manganese, vitamin B2, and zinc, yet tomato paste is higher in vitamin A.
  • Clam covers your daily vitamin B12 needs 4120% more than tomato paste.
  • The glycemic index of clam is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Tomato products, canned, paste, without salt added.

Infographic

Clam vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +155.6%
Contains more CopperCopper +88.5%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +307.2%
Contains more ManganeseManganese +231.1%
Contains more SeleniumSelenium +1107.5%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +61.5%
Contains less SodiumSodium -95.1%
~equal in Iron ~2.98mg

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
6
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +178.4%
Contains more Vitamin B5Vitamin B5 +378.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +141.7%
Contains more Vitamin B6Vitamin B6 +96.4%
~equal in Vitamin C ~21.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.076mg

All nutrients comparison - raw data values

Nutrient Clam Tomato paste DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 5.3µg 107%
Sodium 1202mg 59mg 50%
Protein 25.55g 4.32g 42%
Copper 0.688mg 0.365mg 36%
Phosphorus 338mg 83mg 36%
Manganese 1mg 0.302mg 30%
Vitamin E 4.3mg 29%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.426mg 0.153mg 21%
Zinc 2.73mg 0.63mg 19%
Fiber 0g 4.1g 16%
Vitamin B5 0.68mg 0.142mg 11%
Potassium 628mg 1014mg 11%
Vitamin A 171µg 76µg 11%
Vitamin K 11.4µg 10%
Vitamin B1 0.15mg 0.06mg 8%
Vitamin B6 0.11mg 0.216mg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Calcium 92mg 36mg 6%
Magnesium 18mg 42mg 6%
Carbs 5.13g 18.91g 5%
Folate 29µg 12µg 4%
Polyunsaturated fat 0.552g 0.16g 3%
Calories 148kcal 82kcal 3%
Vitamin B3 3.354mg 3.076mg 2%
Fats 1.95g 0.47g 2%
Iron 2.81mg 2.98mg 2%
Vitamin C 22.1mg 21.9mg 0%
Net carbs 5.13g 14.81g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Saturated fat 0.188g 0.1g 0%
Monounsaturated fat 0.172g 0.067g 0%
Tryptophan 0.286mg 0.031mg 0%
Threonine 1.099mg 0.133mg 0%
Isoleucine 1.112mg 0.089mg 0%
Leucine 1.798mg 0.124mg 0%
Lysine 1.909mg 0.134mg 0%
Methionine 0.576mg 0.027mg 0%
Phenylalanine 0.915mg 0.13mg 0%
Valine 1.116mg 0.088mg 0%
Histidine 0.49mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +491.4%
Contains more FatsFats +314.9%
Contains more OtherOther +33.2%
Contains more CarbsCarbs +268.6%
Contains more WaterWater +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +156.7%
Contains more Poly. FatPolyunsaturated fat +245%
Contains less Sat. FatSaturated fat -46.8%

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.