Clams vs. Tofu

Nutrition comparison of Cooked Clams and Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked clams versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in clams and tofu:

  • Both clams and tofu are high in calcium, iron and protein.
  • Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12.
  • Clam is an excellent source of Vitamin A, Vitamin C and potassium.
Detailed nutritional comparison of clams and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Clams src
Image of Tofu src

Calories and Carbs

calories

Clam is high in calories and tofu has 49% less calories than clam - clam has 148 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, clams is much heavier in protein, heavier in carbs and much lighter in fat compared to tofu per calorie. Clams has a macronutrient ratio of 73:15:13 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Clams Tofu
Protein 73% 39%
Carbohydrates 15% 9%
Fat 13% 52%
Alcohol ~ ~

carbohydrates

Clams and tofu contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Tofu has more dietary fiber than clam - tofu has 0.3g of dietary fiber per 100 grams and clam does not contain significant amounts.

sugar

Tofu and clams contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and clam does not contain significant amounts.

Protein

protein

Both clams and tofu are high in protein. Clam has 216% more protein than tofu - clam has 25.6g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both clams and tofu are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

cholesterol

Tofu has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Clam is an excellent source of Vitamin C and it has 220 times more Vitamin C than tofu - clam has 22.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Clam is an excellent source of Vitamin A and it has more Vitamin A than tofu - clam has 171ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Tofu and clams contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and clam does not contain significant amounts.

Vitamin K

Tofu and clams contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and clam does not contain significant amounts.

The B Vitamins

Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both clams and tofu contain significant amounts of thiamin, Vitamin B6 and folate.

Clams Tofu
Thiamin 0.15 MG 0.081 MG
Riboflavin 0.426 MG 0.052 MG
Niacin 3.354 MG 0.195 MG
Pantothenic acid 0.68 MG 0.068 MG
Vitamin B6 0.11 MG 0.047 MG
Folate 29 UG 15 UG
Vitamin B12 98.89 UG ~

Minerals

calcium

Both clams and tofu are high in calcium. Tofu has 280% more calcium than clam - clam has 92mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Both clams and tofu are high in iron. Tofu has 91% more iron than clam - clam has 2.8mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Clam is an excellent source of potassium and it has 419% more potassium than tofu - clam has 628mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than tofu per 100 grams.

Clams Tofu
alpha linoleic acid 0.008 G 0.319 G
DHA 0.146 G ~
EPA 0.138 G ~
DPA 0.104 G ~
Total 0.396 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than clam per 100 grams.

Clams Tofu
linoleic acid 0.032 G 2.38 G
other omega 6 0.082 G ~
Total 0.114 G 2.38 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does clams or tofu contain more calories in 100 grams?
Clam is high in calories and tofu has 50% less calories than clam - clam has 148 calories in 100g and tofu has 76 calories.

Is clams or tofu better for protein?
Both clams and tofu are high in protein. Clam has 220% more protein than tofu - clam has 25.6g of protein per 100 grams and tofu has 8.1g of protein.

Does clams or tofu contain more calcium?
Both clams and tofu are high in calcium. Tofu has 280% more calcium than clam - clam has 92mg of calcium in 100 grams and tofu has 350mg of calcium.

Does clams or tofu contain more iron?
Both clams and tofu are high in iron. Tofu has 90% more iron than clam - clam has 2.8mg of iron in 100 grams and tofu has 5.4mg of iron.

Does clams or tofu contain more potassium?
Clam is a rich source of potassium and it has 420% more potassium than tofu - clam has 628mg of potassium in 100 grams and tofu has 121mg of potassium.

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