Clam vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on the differences between clam and sun-dried tomato

Clam is higher in vitamin B12, selenium, protein, phosphorus, copper, and manganese, yet sun-dried tomato is higher in vitamin C, potassium, and fiber.
Clam covers your daily vitamin B12 needs 4120% more than sun-dried tomato.
Clam contains 21 times more selenium than sun-dried tomato. While clam contains 64µg of selenium, sun-dried tomato contains only 3µg.
The amount of sodium in sun-dried tomato is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Tomatoes, sun-dried, packed in oil, drained.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Clam

Sun-dried tomato

Contains more CalciumCalcium	+95.7%
Contains more CopperCopper	+45.5%
Contains more ZincZinc	+250%
Contains more PhosphorusPhosphorus	+143.2%
Contains more ManganeseManganese	+114.6%
Contains more SeleniumSelenium	+2033.3%

Contains more MagnesiumMagnesium	+350%
Contains more PotassiumPotassium	+149.2%
Contains less SodiumSodium	-77.9%

~equal in Iron ~2.68mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Clam

Sun-dried tomato

Contains more Vitamin AVitamin A	+167.2%
Contains more Vitamin B2Vitamin B2	+11.2%
Contains more Vitamin B5Vitamin B5	+42%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+26.1%

Contains more Vitamin CVitamin C	+360.6%
Contains more Vitamin B1Vitamin B1	+28.7%
Contains more Vitamin B6Vitamin B6	+190%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~3.63mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	0µg	4120%
Selenium	64µg	3µg	111%
Vitamin C	22.1mg	101.8mg	89%
Protein	25.55g	5.06g	41%
Sodium	1202mg	266mg	41%
Potassium	628mg	1565mg	28%
Phosphorus	338mg	139mg	28%
Copper	0.688mg	0.473mg	24%
Fiber	0g	5.8g	23%
Manganese	1mg	0.466mg	23%
Cholesterol	67mg	0mg	22%
Monounsaturated fat	0.172g	8.663g	21%
Fats	1.95g	14.08g	19%
Zinc	2.73mg	0.78mg	18%
Vitamin B6	0.11mg	0.319mg	16%
Magnesium	18mg	81mg	15%
Vitamin A	171µg	64µg	12%
Polyunsaturated fat	0.552g	2.06g	10%
Saturated fat	0.188g	1.893g	8%
Carbs	5.13g	23.33g	6%
Calcium	92mg	47mg	5%
Vitamin B1	0.15mg	0.193mg	4%
Vitamin B5	0.68mg	0.479mg	4%
Calories	148kcal	213kcal	3%
Vitamin B2	0.426mg	0.383mg	3%
Iron	2.81mg	2.68mg	2%
Vitamin B3	3.354mg	3.63mg	2%
Folate	29µg	23µg	2%
Protein per 100 calories	17g	2.4g	N/A
Calories per 10 g protein	58kcal	421kcal	N/A
Weight per 100 calories	68g	47g	N/A
Unsaturated / Saturated Fat ratio	3.9	5.7	N/A
Net carbs	5.13g	17.53g	N/A
Tryptophan	0.286mg	0.037mg	0%
Threonine	1.099mg	0.128mg	0%
Isoleucine	1.112mg	0.121mg	0%
Leucine	1.798mg	0.185mg	0%
Lysine	1.909mg	0.186mg	0%
Methionine	0.576mg	0.044mg	0%
Phenylalanine	0.915mg	0.131mg	0%
Valine	1.116mg	0.13mg	0%
Histidine	0.49mg	0.077mg	0%
Omega-3 (EPA)	0.138g		N/A
Omega-3 (DHA)	0.146g		N/A
Omega-3 (DPA)	0.104g		N/A