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Tuna vs. Clam — In-Depth Nutrition Comparison

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Significant differences between Tuna and Clam

  • Tuna has more Vitamin B3, Selenium, and Vitamin B6, however, Clam is richer in Vitamin B12, Copper, Manganese, Vitamin C, Iron, and Vitamin B2.
  • Clam covers your daily Vitamin B12 needs 4023% more than Tuna.
  • Clam has 9 times less Vitamin B6 than Tuna. Tuna has 1.038mg of Vitamin B6, while Clam has 0.11mg.
  • Tuna contains less Sodium.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Mollusks, clam, mixed species, cooked, moist heat.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Clam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +133.3%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +69.1%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +19.2%
Contains more IronIron +205.4%
Contains more CopperCopper +1500%
Contains more ZincZinc +506.7%
Contains more ManganeseManganese +7592.3%
~equal in Phosphorus ~338mg

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.
Tuna
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.9% 5.8% 60% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +558%
Contains more Vitamin B6Vitamin B6 +843.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +776.9%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B5Vitamin B5 +103.6%
Contains more Vitamin B12Vitamin B12 +4108.1%
Contains more FolateFolate +1350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Clam
3
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more ProteinProtein +14.1%
Contains more FatsFats +230.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +191.4%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
0
40% 27% 34%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Clam
3
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated Fat +24.6%
Contains more Poly. FatPolyunsaturated fat +215.4%
~equal in Saturated Fat ~0.188g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Clam Opinion
Calories 130kcal 148kcal Clam
Protein 29.15g 25.55g Tuna
Fats 0.59g 1.95g Clam
Vitamin C 0mg 22.1mg Clam
Net carbs 0g 5.13g Clam
Carbs 0g 5.13g Clam
Cholesterol 47mg 67mg Tuna
Vitamin D 82IU Tuna
Magnesium 42mg 18mg Tuna
Calcium 4mg 92mg Clam
Potassium 527mg 628mg Clam
Iron 0.92mg 2.81mg Clam
Copper 0.043mg 0.688mg Clam
Zinc 0.45mg 2.73mg Clam
Phosphorus 333mg 338mg Clam
Sodium 54mg 1202mg Tuna
Vitamin A 65IU 570IU Clam
Vitamin A 22µg 171µg Clam
Vitamin E 0.29mg Tuna
Vitamin D 2µg Tuna
Manganese 0.013mg 1mg Clam
Selenium 108.2µg 64µg Tuna
Vitamin B1 0.134mg 0.15mg Clam
Vitamin B2 0.137mg 0.426mg Clam
Vitamin B3 22.07mg 3.354mg Tuna
Vitamin B5 0.334mg 0.68mg Clam
Vitamin B6 1.038mg 0.11mg Tuna
Vitamin B12 2.35µg 98.89µg Clam
Vitamin K 0.1µg Tuna
Folate 2µg 29µg Clam
Trans Fat 0.02g Clam
Choline 77.6mg Tuna
Saturated Fat 0.205g 0.188g Clam
Monounsaturated Fat 0.138g 0.172g Clam
Polyunsaturated fat 0.175g 0.552g Clam
Tryptophan 0.313mg 0.286mg Tuna
Threonine 1.224mg 1.099mg Tuna
Isoleucine 1.287mg 1.112mg Tuna
Leucine 2.27mg 1.798mg Tuna
Lysine 2.565mg 1.909mg Tuna
Methionine 0.827mg 0.576mg Tuna
Phenylalanine 1.091mg 0.915mg Tuna
Valine 1.438mg 1.116mg Tuna
Histidine 0.822mg 0.49mg Tuna
Omega-3 - EPA 0.015g 0.138g Clam
Omega-3 - DHA 0.105g 0.146g Clam
Omega-3 - DPA 0.005g 0.104g Clam
Omega-6 - Eicosadienoic acid 0.002g Tuna

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
88%
Tuna
981%
Clam
Minerals Daily Need Coverage Score
88%
Tuna
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1148mg)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.