Sardines vs. Clam — In-Depth Nutrition Comparison
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What are the differences between sardines and clam?
- Sardines are higher in calcium and phosphorus; however, clam is richer in vitamin B12, copper, manganese, vitamin C, selenium, and vitamin A.
- Clam's daily need coverage for vitamin B12 is 3748% more.
- Clam contains 4 times less calcium than sardines. Sardines contain 382mg of calcium, while clam contains 92mg.
- Clam has less cholesterol.
- Sardines have a lower glycemic index (0) than clam (27).
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, clam, mixed species, cooked, moist heat types in this article.
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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.
| Contains more MagnesiumMagnesium | +116.7% |
| Contains more CalciumCalcium | +315.2% |
| Contains more PhosphorusPhosphorus | +45% |
| Contains less SodiumSodium | -74.5% |
| Contains more PotassiumPotassium | +58.2% |
| Contains more CopperCopper | +269.9% |
| Contains more ZincZinc | +108.4% |
| Contains more ManganeseManganese | +825.9% |
| Contains more SeleniumSelenium | +21.4% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +56.4% |
| Contains more Vitamin B6Vitamin B6 | +51.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +434.4% |
| Contains more Vitamin B1Vitamin B1 | +87.5% |
| Contains more Vitamin B2Vitamin B2 | +87.7% |
| Contains more Vitamin B12Vitamin B12 | +1006.2% |
| Contains more FolateFolate | +190% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 98.89µg | 3748% |
| Copper | 0.186mg | 0.688mg | 56% |
| Sodium | 307mg | 1202mg | 39% |
| Manganese | 0.108mg | 1mg | 39% |
| Polyunsaturated fat | 5.148g | 0.552g | 31% |
| Calcium | 382mg | 92mg | 29% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Cholesterol | 142mg | 67mg | 25% |
| Vitamin D* | 193 IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Phosphorus | 490mg | 338mg | 22% |
| Selenium | 52.7µg | 64µg | 21% |
| Fats | 11.45g | 1.95g | 15% |
| Vitamin A | 32µg | 171µg | 15% |
| Vitamin B2 | 0.227mg | 0.426mg | 15% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Zinc | 1.31mg | 2.73mg | 13% |
| Vitamin B3 | 5.245mg | 3.354mg | 12% |
| Monounsaturated fat | 3.869g | 0.172g | 9% |
| Potassium | 397mg | 628mg | 7% |
| Vitamin B1 | 0.08mg | 0.15mg | 6% |
| Saturated fat | 1.528g | 0.188g | 6% |
| Magnesium | 39mg | 18mg | 5% |
| Folate | 10µg | 29µg | 5% |
| Vitamin B6 | 0.167mg | 0.11mg | 4% |
| Calories | 208kcal | 148kcal | 3% |
| Protein | 24.62g | 25.55g | 2% |
| Carbs | 0g | 5.13g | 2% |
| Vitamin K | 2.6µg | 2% | |
| Iron | 2.92mg | 2.81mg | 1% |
| Vitamin B5 | 0.642mg | 0.68mg | 1% |
| Protein per 100 calories | 12g | 17g | N/A |
| Calories per 10 g protein | 84kcal | 58kcal | N/A |
| Weight per 100 calories | 48g | 68g | N/A |
| Unsaturated / Saturated Fat ratio | 5.9 | 3.9 | N/A |
| Net carbs | 0g | 5.13g | N/A |
| Tryptophan | 0.276mg | 0.286mg | 0% |
| Threonine | 1.079mg | 1.099mg | 0% |
| Isoleucine | 1.134mg | 1.112mg | 0% |
| Leucine | 2.001mg | 1.798mg | 0% |
| Lysine | 2.26mg | 1.909mg | 0% |
| Methionine | 0.729mg | 0.576mg | 0% |
| Phenylalanine | 0.961mg | 0.915mg | 0% |
| Valine | 1.268mg | 1.116mg | 0% |
| Histidine | 0.725mg | 0.49mg | 0% |
| Omega-3 (EPA) | 0.473g | 0.138g | N/A |
| Omega-3 (DHA) | 0.509g | 0.146g | N/A |
| Omega-3 (DPA) | 0g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +487.2% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~25.55g
~equal in
Water
~63.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2149.4% |
| Contains more Poly. FatPolyunsaturated fat | +832.6% |
| Contains less Sat. FatSaturated fat | -87.7% |
