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Tuna vs Clam - In-Depth Nutrition Comparison

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What are the differences between Tuna and Clam?

  • Tuna is higher in Vitamin A RAE, Vitamin B3, and Vitamin B6, however Clam is richer in Vitamin B12, Copper, Manganese, Selenium, Vitamin C, and Iron.
  • Clam's daily need coverage for Vitamin B12 is 3667% more.
  • Clam contains 5 times less Vitamin B6 than Tuna. Tuna contains 0.525mg of Vitamin B6, while Clam contains 0.11mg.
  • Tuna has less Sodium.

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

Infographic

Tuna 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
2
:
6
Clam
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Contains more Calcium +820%
Contains more Iron +114.5%
Contains more Potassium +94.4%
Contains more Zinc +254.5%
Contains more Copper +525.5%
Equal in Phosphorus - 338
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Contains more Calcium +820%
Contains more Iron +114.5%
Contains more Potassium +94.4%
Contains more Zinc +254.5%
Contains more Copper +525.5%
Equal in Phosphorus - 338

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
Tuna
5
:
4
Clam
Contains more Vitamin A +342.1%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +214.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +377.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Folate +1350%
Contains more Vitamin B12 +808.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 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 A +342.1%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +214.3%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +377.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +39.2%
Contains more Folate +1350%
Contains more Vitamin B12 +808.9%

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 Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Clam Opinion
Net carbs 0g 5.13g Clam
Protein 29.91g 25.55g Tuna
Fats 6.28g 1.95g Tuna
Carbs 0g 5.13g Clam
Calories 184kcal 148kcal Tuna
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 10mg 92mg Clam
Iron 1.31mg 2.81mg Clam
Magnesium 64mg 18mg Tuna
Phosphorus 326mg 338mg Clam
Potassium 323mg 628mg Clam
Sodium 50mg 1202mg Tuna
Zinc 0.77mg 2.73mg Clam
Copper 0.11mg 0.688mg Clam
Vitamin A 2520IU 570IU Tuna
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.278mg 0.15mg Tuna
Vitamin B2 0.306mg 0.426mg Clam
Vitamin B3 10.54mg 3.354mg Tuna
Vitamin B5 1.37mg 0.68mg Tuna
Vitamin B6 0.525mg 0.11mg Tuna
Folate 2µg 29µg Clam
Vitamin B12 10.88µg 98.89µg Clam
Vitamin K µg µg
Tryptophan 0.335mg 0.286mg Tuna
Threonine 1.311mg 1.099mg Tuna
Isoleucine 1.378mg 1.112mg Tuna
Leucine 2.431mg 1.798mg Tuna
Lysine 2.747mg 1.909mg Tuna
Methionine 0.885mg 0.576mg Tuna
Phenylalanine 1.168mg 0.915mg Tuna
Valine 1.541mg 1.116mg Tuna
Histidine 0.88mg 0.49mg Tuna
Cholesterol 49mg 67mg Tuna
Trans Fat g g
Saturated Fat 1.612g 0.188g Clam
Monounsaturated Fat 2.053g 0.172g Tuna
Polyunsaturated fat 1.844g 0.552g Tuna

Which food is preferable for your diet?

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

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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
171
Tuna
1063
Clam
Mineral Summary Score
41
Tuna
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
179%
Tuna
153%
Clam
Carbohydrates
0%
Tuna
5%
Clam
Fats
29%
Tuna
9%
Clam

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1152mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 18mg)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.424g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.