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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.

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
7
:
3
Tuna
Contains more Calcium +2200%
Contains more Iron +205.4%
Contains more Potassium +19.2%
Contains more Zinc +506.7%
Contains more Copper +1500%
Contains more Manganese +7592.3%
Contains more Magnesium +133.3%
Contains less Sodium -95.5%
Contains more Selenium +69.1%
Equal in Phosphorus - 333
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2200%
Contains more Iron +205.4%
Contains more Potassium +19.2%
Contains more Zinc +506.7%
Contains more Copper +1500%
Contains more Manganese +7592.3%
Contains more Magnesium +133.3%
Contains less Sodium -95.5%
Contains more Selenium +69.1%
Equal in Phosphorus - 333

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
7
:
5
Tuna
Contains more Vitamin A +776.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +210.9%
Contains more Vitamin B5 +103.6%
Contains more Folate +1350%
Contains more Vitamin B12 +4108.1%
Contains more Vitamin B3 +558%
Contains more Vitamin B6 +843.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +776.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +210.9%
Contains more Vitamin B5 +103.6%
Contains more Folate +1350%
Contains more Vitamin B12 +4108.1%
Contains more Vitamin B3 +558%
Contains more Vitamin B6 +843.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
2
Tuna
Contains more Fats +230.5%
Contains more Carbs +∞%
Contains more Other +191.4%
Contains more Protein +14.1%
Equal in Water - 68.98
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
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +230.5%
Contains more Carbs +∞%
Contains more Other +191.4%
Contains more Protein +14.1%
Equal in Water - 68.98

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Tuna Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 29.15g Tuna
Fats 1.95g 0.59g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 130kcal Clam
Calcium 92mg 4mg Clam
Iron 2.81mg 0.92mg Clam
Magnesium 18mg 42mg Tuna
Phosphorus 338mg 333mg Clam
Potassium 628mg 527mg Clam
Sodium 1202mg 54mg Tuna
Zinc 2.73mg 0.45mg Clam
Copper 0.688mg 0.043mg Clam
Manganese 1mg 0.013mg Clam
Selenium 64µg 108.2µg Tuna
Vitamin A 570IU 65IU Clam
Vitamin A RAE 171µg 22µg Clam
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.134mg Clam
Vitamin B2 0.426mg 0.137mg Clam
Vitamin B3 3.354mg 22.07mg Tuna
Vitamin B5 0.68mg 0.334mg Clam
Vitamin B6 0.11mg 1.038mg Tuna
Folate 29µg 2µg Clam
Vitamin B12 98.89µg 2.35µg Clam
Vitamin K 0.1µg Tuna
Tryptophan 0.286mg 0.313mg Tuna
Threonine 1.099mg 1.224mg Tuna
Isoleucine 1.112mg 1.287mg Tuna
Leucine 1.798mg 2.27mg Tuna
Lysine 1.909mg 2.565mg Tuna
Methionine 0.576mg 0.827mg Tuna
Phenylalanine 0.915mg 1.091mg Tuna
Valine 1.116mg 1.438mg Tuna
Histidine 0.49mg 0.822mg Tuna
Cholesterol 67mg 47mg Tuna
Trans Fat 0.02g Clam
Saturated Fat 0.188g 0.205g Clam
Omega-3 - DHA 0.146g 0.105g Clam
Omega-3 - EPA 0.138g 0.015g Clam
Omega-3 - DPA 0.104g 0.005g Clam
Monounsaturated Fat 0.172g 0.138g Clam
Polyunsaturated fat 0.552g 0.175g Clam
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
129%
Clam
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1148mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 20mg)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.