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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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%
Equal in Iron - 2.81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar 0g g Clam
Fiber 0g 0g
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
Vitamin A 108IU 570IU Clam
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg 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 µg 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
Trans Fat g g
Saturated Fat 1.528g 0.188g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
1063
Clam
Mineral Summary Score
79
Sardine
101
Clam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
153%
Clam
Carbohydrates
0%
Sardine
5%
Clam
Fats
53%
Sardine
9%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.