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  6. Sun-dried tomato vs. Clam

Sun-dried tomato vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between sun-dried tomato and clam

  • Sun-dried tomato is higher in vitamin C, potassium, and fiber, yet clam is higher in vitamin B12, selenium, phosphorus, copper, and manganese.
  • Clam covers your daily vitamin B12 needs 4120% more than sun-dried tomato.
  • The amount of sodium in sun-dried tomato is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Sun-dried tomato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Clam
Clam
6
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 +350%
Contains more PotassiumPotassium +149.2%
Contains less SodiumSodium -77.9%
Contains more CalciumCalcium +95.7%
Contains more CopperCopper +45.5%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +143.2%
Contains more ManganeseManganese +114.6%
Contains more SeleniumSelenium +2033.3%
~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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Clam
Clam
5
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 CVitamin C +360.6%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin AVitamin A +167.2%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.354mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 3µg 64µg 111%
Vitamin C 101.8mg 22.1mg 89%
Protein 5.06g 25.55g 41%
Sodium 266mg 1202mg 41%
Phosphorus 139mg 338mg 28%
Potassium 1565mg 628mg 28%
Copper 0.473mg 0.688mg 24%
Manganese 0.466mg 1mg 23%
Fiber 5.8g 0g 23%
Cholesterol 0mg 67mg 22%
Monounsaturated fat 8.663g 0.172g 21%
Fats 14.08g 1.95g 19%
Zinc 0.78mg 2.73mg 18%
Vitamin B6 0.319mg 0.11mg 16%
Magnesium 81mg 18mg 15%
Vitamin A 64µg 171µg 12%
Polyunsaturated fat 2.06g 0.552g 10%
Saturated fat 1.893g 0.188g 8%
Carbs 23.33g 5.13g 6%
Calcium 47mg 92mg 5%
Vitamin B1 0.193mg 0.15mg 4%
Vitamin B5 0.479mg 0.68mg 4%
Calories 213kcal 148kcal 3%
Vitamin B2 0.383mg 0.426mg 3%
Folate 23µg 29µg 2%
Vitamin B3 3.63mg 3.354mg 2%
Iron 2.68mg 2.81mg 2%
Net carbs 17.53g 5.13g N/A
Tryptophan 0.037mg 0.286mg 0%
Threonine 0.128mg 1.099mg 0%
Isoleucine 0.121mg 1.112mg 0%
Leucine 0.185mg 1.798mg 0%
Lysine 0.186mg 1.909mg 0%
Methionine 0.044mg 0.576mg 0%
Phenylalanine 0.131mg 0.915mg 0%
Valine 0.13mg 1.116mg 0%
Histidine 0.077mg 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Clam
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 +622.1%
Contains more CarbsCarbs +354.8%
Contains more ProteinProtein +404.9%
Contains more WaterWater +18.2%
~equal in Other ~3.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Clam
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 +4936.6%
Contains more Poly. FatPolyunsaturated fat +273.2%
Contains less Sat. FatSaturated fat -90.1%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.