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  6. Clam vs. Tuna Bluefin

Clam vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the differences between clam and tuna Bluefin?

  • Clam is higher in vitamin B12, copper, manganese, selenium, vitamin C, and iron; however, tuna Bluefin is richer in vitamin B3, vitamin A, and vitamin B6.
  • Clam's daily need coverage for vitamin B12 is 3667% more.
  • Tuna Bluefin has less sodium.
  • Tuna Bluefin has a lower glycemic index (0) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Fish, tuna, fresh, bluefin, cooked, dry heat types in this article.

Infographic

Clam vs Tuna Bluefin 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
7
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +94.4%
Contains more IronIron +114.5%
Contains more CopperCopper +525.5%
Contains more ZincZinc +254.5%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +255.6%
Contains less SodiumSodium -95.8%
~equal in Phosphorus ~326mg

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
4
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 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B12Vitamin B12 +808.9%
Contains more FolateFolate +1350%
Contains more Vitamin AVitamin A +342.7%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B3Vitamin B3 +214.3%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin B6Vitamin B6 +377.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Tuna Bluefin DV% diff.
Vitamin B12 98.89µg 10.88µg 3667%
Vitamin A 171µg 757µg 65%
Copper 0.688mg 0.11mg 64%
Sodium 1202mg 50mg 50%
Vitamin B3 3.354mg 10.54mg 45%
Manganese 1mg 0.02mg 43%
Vitamin B6 0.11mg 0.525mg 32%
Selenium 64µg 46.8µg 31%
Vitamin C 22.1mg 0mg 25%
Iron 2.81mg 1.31mg 19%
Zinc 2.73mg 0.77mg 18%
Vitamin B5 0.68mg 1.37mg 14%
Vitamin B1 0.15mg 0.278mg 11%
Magnesium 18mg 64mg 11%
Polyunsaturated fat 0.552g 1.844g 9%
Potassium 628mg 323mg 9%
Vitamin B2 0.426mg 0.306mg 9%
Protein 25.55g 29.91g 9%
Calcium 92mg 10mg 8%
Folate 29µg 2µg 7%
Fats 1.95g 6.28g 7%
Saturated fat 0.188g 1.612g 6%
Cholesterol 67mg 49mg 6%
Monounsaturated fat 0.172g 2.053g 5%
Calories 148kcal 184kcal 2%
Phosphorus 338mg 326mg 2%
Carbs 5.13g 0g 2%
Net carbs 5.13g 0g N/A
Tryptophan 0.286mg 0.335mg 0%
Threonine 1.099mg 1.311mg 0%
Isoleucine 1.112mg 1.378mg 0%
Leucine 1.798mg 2.431mg 0%
Lysine 1.909mg 2.747mg 0%
Methionine 0.576mg 0.885mg 0%
Phenylalanine 0.915mg 1.168mg 0%
Valine 1.116mg 1.541mg 0%
Histidine 0.49mg 0.88mg 0%
Omega-3 - EPA 0.138g 0.363g N/A
Omega-3 - DHA 0.146g 1.141g N/A
Omega-3 - DPA 0.104g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +17.1%
Contains more FatsFats +222.1%
Contains more OtherOther +26.5%
~equal in Water ~59.09g

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +1093.6%
Contains more Poly. FatPolyunsaturated fat +234.1%

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 Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.