Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tuna salad vs Clam - In-Depth Nutrition Comparison

Compare

What are the differences between Tuna salad and Clam?

  • Tuna salad is higher in Vitamin B3, however Clam is richer in Vitamin B12, Copper, Manganese, Selenium, Vitamin B2, Phosphorus, Iron, and Vitamin C.
  • Clam's daily need coverage for Vitamin B12 is 4070% more.
  • Clam contains 2 times less Vitamin B3 than Tuna salad. Tuna salad contains 6.7mg of Vitamin B3, while Clam contains 3.354mg.
  • Tuna salad has less Sodium.

We used Fish, tuna salad and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Tuna salad 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.6%
Contains more Calcium +441.2%
Contains more Iron +181%
Contains more Phosphorus +89.9%
Contains more Potassium +252.8%
Contains more Zinc +387.5%
Contains more Copper +374.5%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains less Sodium -66.6%
Contains more Calcium +441.2%
Contains more Iron +181%
Contains more Phosphorus +89.9%
Contains more Potassium +252.8%
Contains more Zinc +387.5%
Contains more Copper +374.5%
Equal in Magnesium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Clam
Contains more Vitamin B3 +99.8%
Contains more Vitamin A +487.6%
Contains more Vitamin C +904.5%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B2 +508.6%
Contains more Vitamin B5 +161.5%
Contains more Vitamin B6 +35.8%
Contains more Folate +262.5%
Contains more Vitamin B12 +8140.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B3 +99.8%
Contains more Vitamin A +487.6%
Contains more Vitamin C +904.5%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B2 +508.6%
Contains more Vitamin B5 +161.5%
Contains more Vitamin B6 +35.8%
Contains more Folate +262.5%
Contains more Vitamin B12 +8140.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna salad Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Clam Opinion
Net carbs 9.41g 5.13g Tuna salad
Protein 16.04g 25.55g Clam
Fats 9.26g 1.95g Tuna salad
Carbs 9.41g 5.13g Tuna salad
Calories 187kcal 148kcal Tuna salad
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 17mg 92mg Clam
Iron 1mg 2.81mg Clam
Magnesium 19mg 18mg Tuna salad
Phosphorus 178mg 338mg Clam
Potassium 178mg 628mg Clam
Sodium 402mg 1202mg Tuna salad
Zinc 0.56mg 2.73mg Clam
Copper 0.145mg 0.688mg Clam
Vitamin A 97IU 570IU Clam
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 2.2mg 22.1mg Clam
Vitamin B1 0.031mg 0.15mg Clam
Vitamin B2 0.07mg 0.426mg Clam
Vitamin B3 6.7mg 3.354mg Tuna salad
Vitamin B5 0.26mg 0.68mg Clam
Vitamin B6 0.081mg 0.11mg Clam
Folate 8µg 29µg Clam
Vitamin B12 1.2µg 98.89µg Clam
Vitamin K µg µg
Tryptophan 0.18mg 0.286mg Clam
Threonine 0.701mg 1.099mg Clam
Isoleucine 0.739mg 1.112mg Clam
Leucine 1.293mg 1.798mg Clam
Lysine 1.457mg 1.909mg Clam
Methionine 0.47mg 0.576mg Clam
Phenylalanine 0.626mg 0.915mg Clam
Valine 0.824mg 1.116mg Clam
Histidine 0.467mg 0.49mg Clam
Cholesterol 13mg 67mg Tuna salad
Trans Fat g g
Saturated Fat 1.544g 0.188g Clam
Monounsaturated Fat 2.887g 0.172g Tuna salad
Polyunsaturated fat 4.122g 0.552g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Tuna salad
1063
Clam
Mineral Summary Score
33
Tuna salad
101
Clam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
96%
Tuna salad
153%
Clam
Carbohydrates
9%
Tuna salad
5%
Clam
Fats
43%
Tuna salad
9%
Clam

Comparison summary

Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 800mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 54mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.356g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.