Tofu vs. Clam — In-Depth Nutrition Comparison
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A recap on the differences between tofu and clam
- Tofu is higher in calcium, yet clam is higher in vitamin B12, selenium, copper, vitamin B2, vitamin C, phosphorus, and vitamin B3.
- Clam covers your daily vitamin B12 needs 4120% more than tofu.
- Tofu contains 7 times more calcium than clam. While tofu contains 683mg of calcium, clam contains only 92mg.
- The amount of sodium in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Mollusks, clam, mixed species, cooked, moist heat.
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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 | +222.2% |
| Contains more CalciumCalcium | +642.4% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +18.1% |
| Contains more PotassiumPotassium | +165% |
| Contains more CopperCopper | +82% |
| Contains more ZincZinc | +73.9% |
| Contains more PhosphorusPhosphorus | +77.9% |
| Contains more SeleniumSelenium | +267.8% |
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 CVitamin C | +10950% |
| Contains more Vitamin B2Vitamin B2 | +317.6% |
| Contains more Vitamin B3Vitamin B3 | +780.3% |
| Contains more Vitamin B5Vitamin B5 | +411.3% |
| Contains more Vitamin B6Vitamin B6 | +19.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 17.4µg | 64µg | 85% |
| Calcium | 683mg | 92mg | 59% |
| Sodium | 14mg | 1202mg | 52% |
| Copper | 0.378mg | 0.688mg | 34% |
| Polyunsaturated fat | 4.921g | 0.552g | 29% |
| Vitamin B2 | 0.102mg | 0.426mg | 25% |
| Vitamin C | 0.2mg | 22.1mg | 24% |
| Cholesterol | 0mg | 67mg | 22% |
| Phosphorus | 190mg | 338mg | 21% |
| Vitamin B3 | 0.381mg | 3.354mg | 19% |
| Vitamin A | 171µg | 19% | |
| Protein | 17.27g | 25.55g | 17% |
| Potassium | 237mg | 628mg | 12% |
| Vitamin B5 | 0.133mg | 0.68mg | 11% |
| Zinc | 1.57mg | 2.73mg | 11% |
| Fats | 8.72g | 1.95g | 10% |
| Magnesium | 58mg | 18mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Manganese | 1.181mg | 1mg | 8% |
| Saturated fat | 1.261g | 0.188g | 5% |
| Monounsaturated fat | 1.925g | 0.172g | 4% |
| Iron | 2.66mg | 2.81mg | 2% |
| Vitamin B1 | 0.158mg | 0.15mg | 1% |
| Carbs | 2.78g | 5.13g | 1% |
| Vitamin B6 | 0.092mg | 0.11mg | 1% |
| Calories | 144kcal | 148kcal | 0% |
| Net carbs | 0.48g | 5.13g | N/A |
| Folate | 29µg | 29µg | 0% |
| Tryptophan | 0.235mg | 0.286mg | 0% |
| Threonine | 0.785mg | 1.099mg | 0% |
| Isoleucine | 0.849mg | 1.112mg | 0% |
| Leucine | 1.392mg | 1.798mg | 0% |
| Lysine | 0.883mg | 1.909mg | 0% |
| Methionine | 0.211mg | 0.576mg | 0% |
| Phenylalanine | 0.835mg | 0.915mg | 0% |
| Valine | 0.87mg | 1.116mg | 0% |
| Histidine | 0.431mg | 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
| Contains more FatsFats | +347.2% |
| Contains more ProteinProtein | +47.9% |
| Contains more CarbsCarbs | +84.5% |
| Contains more OtherOther | +166.4% |
~equal in
Water
~63.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1019.2% |
| Contains more Poly. FatPolyunsaturated fat | +791.5% |
| Contains less Sat. FatSaturated fat | -85.1% |
