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Marinara sauce vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and clam

  • Clam is higher than marinara sauce in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, iron, zinc, and vitamin C.
  • Clam covers your daily vitamin B12 needs 4120% more than marinara sauce.
  • The amount of sodium in marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Clam
8
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 less SodiumSodium -97.5%
Contains more CalciumCalcium +240.7%
Contains more PotassiumPotassium +96.9%
Contains more IronIron +260.3%
Contains more CopperCopper +749.4%
Contains more ZincZinc +1265%
Contains more PhosphorusPhosphorus +894.1%
Contains more ManganeseManganese +629.9%
Contains more SeleniumSelenium +5718.2%
~equal in Magnesium ~18mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Clam
7
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B6Vitamin B6 +57.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1005%
Contains more Vitamin AVitamin A +418.2%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B2Vitamin B2 +598.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +123.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 CarbsCarbs +57.1%
Contains more WaterWater +37.3%
Contains more ProteinProtein +1712.1%
Contains more FatsFats +31.8%
Contains more OtherOther +124.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 less Sat. FatSaturated fat -9.6%
Contains more Mono. FatMonounsaturated fat +119.2%
~equal in Polyunsaturated fat ~0.552g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 1.1µg 64µg 114%
Copper 0.081mg 0.688mg 67%
Sodium 30mg 1202mg 51%
Protein 1.41g 25.55g 48%
Phosphorus 34mg 338mg 43%
Manganese 0.137mg 1mg 38%
Vitamin B2 0.061mg 0.426mg 28%
Iron 0.78mg 2.81mg 25%
Zinc 0.2mg 2.73mg 23%
Cholesterol 2mg 67mg 22%
Vitamin C 2mg 22.1mg 22%
Vitamin E 2.4mg 16%
Vitamin A 33µg 171µg 15%
Vitamin B5 0.68mg 14%
Vitamin K 13.9µg 12%
Vitamin B1 0.024mg 0.15mg 11%
Potassium 319mg 628mg 9%
Calcium 27mg 92mg 7%
Fiber 1.8g 0g 7%
Vitamin B6 0.173mg 0.11mg 5%
Calories 51kcal 148kcal 5%
Folate 13µg 29µg 4%
Vitamin B3 3.917mg 3.354mg 4%
Choline 13.7mg 2%
Carbs 8.06g 5.13g 1%
Fats 1.48g 1.95g 1%
Monounsaturated fat 0.377g 0.172g 1%
Net carbs 6.26g 5.13g N/A
Magnesium 18mg 18mg 0%
Sugar 5.5g N/A
Saturated fat 0.17g 0.188g 0%
Polyunsaturated fat 0.508g 0.552g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce 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
19%
Marinara sauce
983%
Clam
Minerals Daily Need Coverage Score
15%
Marinara sauce
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 65mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 1172mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 5.5g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.