Sardines vs. Clam — In-Depth Nutrition Comparison
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What are the differences between sardines and clam?
- Sardines are higher in calcium and phosphorus; however, clam is richer in vitamin B12, copper, manganese, vitamin C, selenium, and vitamin B2.
- Clam's daily need coverage for vitamin B12 is 3748% more.
- Clam contains 4 times less calcium than sardines. Sardines contain 382mg of calcium, while clam contains 92mg.
- Clam has less cholesterol.
- Sardines have a lower glycemic index (0) than clam (27).
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, clam, mixed species, cooked, moist heat types in this article.
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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.
| 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% |
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.
| Contains more Vitamin EVitamin 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 | +434.4% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 98.89µg | 3748% |
| Copper | 0.186mg | 0.688mg | 56% |
| Sodium | 307mg | 1202mg | 39% |
| Manganese | 0.108mg | 1mg | 39% |
| Polyunsaturated fat | 5.148g | 0.552g | 31% |
| Calcium | 382mg | 92mg | 29% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Cholesterol | 142mg | 67mg | 25% |
| Vitamin D | 193IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Phosphorus | 490mg | 338mg | 22% |
| Selenium | 52.7µg | 64µg | 21% |
| Vitamin B2 | 0.227mg | 0.426mg | 15% |
| Fats | 11.45g | 1.95g | 15% |
| Vitamin A | 32µg | 171µg | 15% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Zinc | 1.31mg | 2.73mg | 13% |
| Vitamin B3 | 5.245mg | 3.354mg | 12% |
| Monounsaturated fat | 3.869g | 0.172g | 9% |
| Potassium | 397mg | 628mg | 7% |
| Saturated fat | 1.528g | 0.188g | 6% |
| Vitamin B1 | 0.08mg | 0.15mg | 6% |
| Magnesium | 39mg | 18mg | 5% |
| Folate | 10µg | 29µg | 5% |
| Vitamin B6 | 0.167mg | 0.11mg | 4% |
| Calories | 208kcal | 148kcal | 3% |
| Vitamin K | 2.6µg | 2% | |
| Protein | 24.62g | 25.55g | 2% |
| Carbs | 0g | 5.13g | 2% |
| Vitamin B5 | 0.642mg | 0.68mg | 1% |
| Iron | 2.92mg | 2.81mg | 1% |
| Net carbs | 0g | 5.13g | N/A |
| Tryptophan | 0.276mg | 0.286mg | 0% |
| Threonine | 1.079mg | 1.099mg | 0% |
| Isoleucine | 1.134mg | 1.112mg | 0% |
| Leucine | 2.001mg | 1.798mg | 0% |
| Lysine | 2.26mg | 1.909mg | 0% |
| Methionine | 0.729mg | 0.576mg | 0% |
| Phenylalanine | 0.961mg | 0.915mg | 0% |
| Valine | 1.268mg | 1.116mg | 0% |
| Histidine | 0.725mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.473g | 0.138g | N/A |
| Omega-3 - DHA | 0.509g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +2149.4% |
| Contains more Poly. FatPolyunsaturated fat | +832.6% |
| Contains less Sat. FatSaturated fat | -87.7% |
