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.
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.
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Clams or Tofu .
Cooked Clams g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.