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

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

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

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

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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.

Sun-dried tomato

Clam

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

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%

~equal in Iron ~2.81mg

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.

Sun-dried tomato

Clam

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

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%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~3.354mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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