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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Clam
5
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%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +315.2%
Contains more PhosphorusPhosphorus +45%
Contains less SodiumSodium -74.5%
Contains more PotassiumPotassium +58.2%
Contains more CopperCopper +269.9%
Contains more ZincZinc +108.4%
Contains more ManganeseManganese +825.9%
Contains more SeleniumSelenium +21.4%
~equal in Iron ~2.81mg

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.
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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Clam
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 74% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +427.8%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B12Vitamin B12 +1006.2%
Contains more FolateFolate +190%
~equal in Vitamin B5 ~0.68mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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
Contains more FatsFats +487.2%
Contains more OtherOther +15.8%
Contains more CarbsCarbs +∞%
~equal in Protein ~25.55g
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
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
Contains more Mono. FatMonounsaturated Fat +2149.4%
Contains more Poly. FatPolyunsaturated fat +832.6%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar 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
Calories 208kcal 148kcal Sardine
Protein 24.62g 25.55g Clam
Fats 11.45g 1.95g Sardine
Vitamin C 0mg 22.1mg Clam
Net carbs 0g 5.13g Clam
Carbs 0g 5.13g Clam
Cholesterol 142mg 67mg Clam
Vitamin D 193IU Sardine
Magnesium 39mg 18mg Sardine
Calcium 382mg 92mg Sardine
Potassium 397mg 628mg Clam
Iron 2.92mg 2.81mg Sardine
Copper 0.186mg 0.688mg Clam
Zinc 1.31mg 2.73mg Clam
Phosphorus 490mg 338mg Sardine
Sodium 307mg 1202mg Sardine
Vitamin A 108IU 570IU Clam
Vitamin A RAE 32µg 171µg Clam
Vitamin E 2.04mg Sardine
Vitamin D 4.8µg Sardine
Manganese 0.108mg 1mg Clam
Selenium 52.7µg 64µg 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
Vitamin B12 8.94µg 98.89µg Clam
Vitamin K 2.6µg Sardine
Folate 10µg 29µg Clam
Choline 75mg Sardine
Saturated Fat 1.528g 0.188g Clam
Monounsaturated Fat 3.869g 0.172g Sardine
Polyunsaturated fat 5.148g 0.552g 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
Omega-3 - EPA 0.473g 0.138g Sardine
Omega-3 - DHA 0.509g 0.146g Sardine
Omega-3 - DPA 0g 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
124%
Sardine
981%
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 Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 75mg)
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 - 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.