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  6. Sardine vs. Clam

Sardine vs. Clam — In-Depth Nutrition Comparison

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What are the differences between Sardine and Clam?

  • Sardine is higher in Calcium, and Phosphorus, however, Clam is richer in Vitamin B12, Copper, Manganese, Vitamin C, Selenium, and Vitamin A RAE.
  • Clam's daily need coverage for Vitamin B12 is 3748% more.
  • Clam contains 4 times less Calcium than Sardine. Sardine contains 382mg of Calcium, while Clam contains 92mg.
  • Clam has less Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Sardine vs Clam 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.
Sardine
Sardine
5
:
5
Clam
Clam
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Contains more Potassium +58.2%
Contains more Zinc +108.4%
Contains more Copper +269.9%
Contains more Manganese +825.9%
Contains more Selenium +21.4%
Equal in Iron - 2.81
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +315.2%
Contains more Magnesium +116.7%
Contains more Phosphorus +45%
Contains less Sodium -74.5%
Contains more Potassium +58.2%
Contains more Zinc +108.4%
Contains more Copper +269.9%
Contains more Manganese +825.9%
Contains more Selenium +21.4%
Equal in Iron - 2.81

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.
Sardine
Sardine
5
:
7
Clam
Clam
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Contains more Vitamin A +427.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Folate +190%
Contains more Vitamin B12 +1006.2%
Equal in Vitamin B5 - 0.68
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Clam
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%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +51.8%
Contains more Vitamin A +427.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +87.7%
Contains more Folate +190%
Contains more Vitamin B12 +1006.2%
Equal in Vitamin B5 - 0.68

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
3
Clam
Clam
Contains more Fats +487.2%
Contains more Other +15.8%
Contains more Carbs +∞%
Equal in Protein - 25.55
Equal in Water - 63.64
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Clam
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
Contains more Fats +487.2%
Contains more Other +15.8%
Contains more Carbs +∞%
Equal in Protein - 25.55
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +2149.4%
Contains more Polyunsaturated fat +832.6%
Contains less Saturated Fat -87.7%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +2149.4%
Contains more Polyunsaturated fat +832.6%
Contains less Saturated Fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Clam Opinion
Net carbs 0g 5.13g Clam
Protein 24.62g 25.55g Clam
Fats 11.45g 1.95g Sardine
Carbs 0g 5.13g Clam
Calories 208kcal 148kcal Sardine
Calcium 382mg 92mg Sardine
Iron 2.92mg 2.81mg Sardine
Magnesium 39mg 18mg Sardine
Phosphorus 490mg 338mg Sardine
Potassium 397mg 628mg Clam
Sodium 307mg 1202mg Sardine
Zinc 1.31mg 2.73mg Clam
Copper 0.186mg 0.688mg Clam
Manganese 0.108mg 1mg Clam
Selenium 52.7µg 64µg Clam
Vitamin A 108IU 570IU Clam
Vitamin A RAE 32µg 171µg Clam
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.08mg 0.15mg Clam
Vitamin B2 0.227mg 0.426mg Clam
Vitamin B3 5.245mg 3.354mg Sardine
Vitamin B5 0.642mg 0.68mg Clam
Vitamin B6 0.167mg 0.11mg Sardine
Folate 10µg 29µg Clam
Vitamin B12 8.94µg 98.89µg Clam
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.286mg Clam
Threonine 1.079mg 1.099mg Clam
Isoleucine 1.134mg 1.112mg Sardine
Leucine 2.001mg 1.798mg Sardine
Lysine 2.26mg 1.909mg Sardine
Methionine 0.729mg 0.576mg Sardine
Phenylalanine 0.961mg 0.915mg Sardine
Valine 1.268mg 1.116mg Sardine
Histidine 0.725mg 0.49mg Sardine
Cholesterol 142mg 67mg Clam
Saturated Fat 1.528g 0.188g Clam
Omega-3 - DHA 0.509g 0.146g Sardine
Omega-3 - EPA 0.473g 0.138g Sardine
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 3.869g 0.172g Sardine
Polyunsaturated fat 5.148g 0.552g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Clam
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
131%
Sardine
1063%
Clam
Minerals Daily Need Coverage Score
94%
Sardine
129%
Clam

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 895mg)
Which food is lower in glycemic index?
Sardine
Sardine 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 Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.34g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
?
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.
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.