Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Tuna vs Clam - In-Depth Nutrition Comparison

Compare

What are the differences between Tuna and Clam?

  • Tuna is higher in Vitamin A, 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
Copy 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
Tuna
2
:
6
Clam
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Contains more Iron +114.5%
Contains more Calcium +820%
Contains more Potassium +94.4%
Contains more Copper +525.5%
Contains more Zinc +254.5%
Equal in Phosphorus - 338
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Contains more Magnesium +255.6%
Contains less Sodium -95.8%
Contains more Iron +114.5%
Contains more Calcium +820%
Contains more Potassium +94.4%
Contains more Copper +525.5%
Contains more Zinc +254.5%
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 Vitamin B12 +808.9%
Contains more Folate +1350%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
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 Vitamin B12 +808.9%
Contains more Folate +1350%

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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1152mg)
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.

All nutrients comparison - raw data values

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

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.