Tofu vs. Clam — In-Depth Nutrition Comparison
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What are the main differences between tofu and clam?
- Tofu is richer in iron and calcium, while clam is higher in vitamin B12, selenium, copper, phosphorus, vitamin B2, and vitamin C.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- Clam has 4 times less calcium than tofu. Tofu has 350mg of calcium, while clam has 92mg.
- Tofu is lower in sodium.
- Clam has a higher glycemic index (27) than tofu (15).
We used Tofu, raw, regular, prepared with calcium sulfate and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.
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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 | +66.7% |
| Contains more CalciumCalcium | +280.4% |
| Contains more IronIron | +90.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more PotassiumPotassium | +419% |
| Contains more CopperCopper | +256.5% |
| Contains more ZincZinc | +241.3% |
| Contains more PhosphorusPhosphorus | +248.5% |
| Contains more ManganeseManganese | +65.3% |
| Contains more SeleniumSelenium | +619.1% |
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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +22000% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +719.2% |
| Contains more Vitamin B3Vitamin B3 | +1620% |
| Contains more Vitamin B5Vitamin B5 | +900% |
| Contains more Vitamin B6Vitamin B6 | +134% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +93.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 8.9µg | 64µg | 100% |
| Copper | 0.193mg | 0.688mg | 55% |
| Sodium | 7mg | 1202mg | 52% |
| Protein | 8.08g | 25.55g | 35% |
| Phosphorus | 97mg | 338mg | 34% |
| Iron | 5.36mg | 2.81mg | 32% |
| Vitamin B2 | 0.052mg | 0.426mg | 29% |
| Calcium | 350mg | 92mg | 26% |
| Vitamin C | 0.1mg | 22.1mg | 24% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin B3 | 0.195mg | 3.354mg | 20% |
| Vitamin A | 171µg | 19% | |
| Zinc | 0.8mg | 2.73mg | 18% |
| Manganese | 0.605mg | 1mg | 17% |
| Potassium | 121mg | 628mg | 15% |
| Polyunsaturated fat | 2.699g | 0.552g | 14% |
| Vitamin B5 | 0.068mg | 0.68mg | 12% |
| Vitamin B1 | 0.081mg | 0.15mg | 6% |
| Vitamin B6 | 0.047mg | 0.11mg | 5% |
| Choline | 28.8mg | 5% | |
| Folate | 15µg | 29µg | 4% |
| Calories | 76kcal | 148kcal | 4% |
| Fats | 4.78g | 1.95g | 4% |
| Magnesium | 30mg | 18mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Saturated fat | 0.691g | 0.188g | 2% |
| Monounsaturated fat | 1.056g | 0.172g | 2% |
| Fiber | 0.3g | 0g | 1% |
| Carbs | 1.87g | 5.13g | 1% |
| Net carbs | 1.57g | 5.13g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.286mg | 0% |
| Threonine | 0.402mg | 1.099mg | 0% |
| Isoleucine | 0.435mg | 1.112mg | 0% |
| Leucine | 0.713mg | 1.798mg | 0% |
| Lysine | 0.452mg | 1.909mg | 0% |
| Methionine | 0.108mg | 0.576mg | 0% |
| Phenylalanine | 0.428mg | 0.915mg | 0% |
| Valine | 0.446mg | 1.116mg | 0% |
| Histidine | 0.221mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +145.1% |
| Contains more WaterWater | +32.9% |
| Contains more ProteinProtein | +216.2% |
| Contains more CarbsCarbs | +174.3% |
| Contains more OtherOther | +418.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +514% |
| Contains more Poly. FatPolyunsaturated fat | +388.9% |
| Contains less Sat. FatSaturated fat | -72.8% |