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  6. Clam vs. Tuna

Clam vs. Tuna — In-Depth Nutrition Comparison

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Significant differences between clam and tuna

  • Clam has more vitamin B12, copper, manganese, vitamin C, iron, and vitamin B2; however, tuna is richer in vitamin B3, selenium, and vitamin B6.
  • Clam covers your daily vitamin B12 needs 4023% more than tuna.
  • Tuna contains less sodium.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of tuna is 0.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Clam vs Tuna 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%
Tuna
Tuna
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +19.2%
Contains more IronIron +205.4%
Contains more CopperCopper +1500%
Contains more ZincZinc +506.7%
Contains more ManganeseManganese +7592.3%
Contains more MagnesiumMagnesium +133.3%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +69.1%
~equal in Phosphorus ~333mg

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
7
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%
Tuna
Tuna
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 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +677.3%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B5Vitamin B5 +103.6%
Contains more Vitamin B12Vitamin B12 +4108.1%
Contains more FolateFolate +1350%
Contains more Vitamin B3Vitamin B3 +558%
Contains more Vitamin B6Vitamin B6 +843.6%

All nutrients comparison - raw data values

Nutrient Clam Tuna DV% diff.
Vitamin B12 98.89µg 2.35µg 4023%
Vitamin B3 3.354mg 22.07mg 117%
Selenium 64µg 108.2µg 80%
Copper 0.688mg 0.043mg 72%
Vitamin B6 0.11mg 1.038mg 71%
Sodium 1202mg 54mg 50%
Manganese 1mg 0.013mg 43%
Vitamin C 22.1mg 0mg 25%
Iron 2.81mg 0.92mg 24%
Vitamin B2 0.426mg 0.137mg 22%
Zinc 2.73mg 0.45mg 21%
Vitamin A 171µg 22µg 17%
Choline 77.6mg 14%
Vitamin D 2µg 10%
Vitamin D 82IU 10%
Calcium 92mg 4mg 9%
Cholesterol 67mg 47mg 7%
Folate 29µg 2µg 7%
Protein 25.55g 29.15g 7%
Vitamin B5 0.68mg 0.334mg 7%
Magnesium 18mg 42mg 6%
Potassium 628mg 527mg 3%
Polyunsaturated fat 0.552g 0.175g 3%
Vitamin E 0.29mg 2%
Fats 1.95g 0.59g 2%
Carbs 5.13g 0g 2%
Calories 148kcal 130kcal 1%
Vitamin B1 0.15mg 0.134mg 1%
Phosphorus 338mg 333mg 1%
Net carbs 5.13g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.188g 0.205g 0%
Monounsaturated fat 0.172g 0.138g 0%
Tryptophan 0.286mg 0.313mg 0%
Threonine 1.099mg 1.224mg 0%
Isoleucine 1.112mg 1.287mg 0%
Leucine 1.798mg 2.27mg 0%
Lysine 1.909mg 2.565mg 0%
Methionine 0.576mg 0.827mg 0%
Phenylalanine 0.915mg 1.091mg 0%
Valine 1.116mg 1.438mg 0%
Histidine 0.49mg 0.822mg 0%
Omega-3 - EPA 0.138g 0.015g N/A
Omega-3 - DHA 0.146g 0.105g N/A
Omega-3 - DPA 0.104g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +230.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +191.4%
Contains more ProteinProtein +14.1%
~equal in Water ~68.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
3
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Tuna
Tuna
0
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +24.6%
Contains more Poly. FatPolyunsaturated fat +215.4%
~equal in Saturated fat ~0.205g

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.