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Clam vs Crab meat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.055g)
Which food contains less Sodium?
Crab meat
Crab meat contains less Sodium (difference - 130mg)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is cheaper?
Clam
Clam is cheaper (difference - $12)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Crab meat
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
440
Clam
58
Crab meat
Mineral Summary Score
69
Clam
81
Crab meat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
4
:
Contains more Iron +269.7%
Contains more Calcium +55.9%
Contains more Potassium +139.7%
Contains more Phosphorus +20.7%
Contains more Magnesium +250%
Contains more Copper +71.8%
Contains more Zinc +179.1%
Contains less Sodium -10.8%
Contains more Iron +269.7%
Contains more Calcium +55.9%
Contains more Potassium +139.7%
Contains more Phosphorus +20.7%
Contains more Magnesium +250%
Contains more Copper +71.8%
Contains more Zinc +179.1%
Contains less Sodium -10.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
7
:
Contains more Vitamin C +190.8%
Contains more Vitamin A +1865.5%
Contains more Vitamin B1 +183%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +70%
Contains more Vitamin B12 +759.9%
Contains more Vitamin B6 +63.6%
Contains more Vitamin C +190.8%
Contains more Vitamin A +1865.5%
Contains more Vitamin B1 +183%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +70%
Contains more Vitamin B12 +759.9%
Contains more Vitamin B6 +63.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
153%
Clam
116%
Crab meat
Carbohydrates
5%
Clam
0%
Crab meat
Fats
9%
Clam
7%
Crab meat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Crab meat Opinion
Calories 148 97 Clam
Protein 25.55 19.35 Clam
Fats 1.95 1.54 Clam
Vitamin C 22.1 7.6 Clam
Carbs 5.13 0 Clam
Cholesterol 67 53 Crab meat
Vitamin D
Iron 2.81 0.76 Clam
Calcium 92 59 Clam
Potassium 628 262 Clam
Magnesium 18 63 Crab meat
Sugars
Fiber 0 0
Copper 0.688 1.182 Crab meat
Zinc 2.73 7.62 Crab meat
Starch
Phosphorus 338 280 Clam
Sodium 1202 1072 Crab meat
Vitamin A 570 29 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.053 Clam
Vitamin B2 0.426 0.055 Clam
Vitamin B3 3.354 1.34 Clam
Vitamin B5 0.68 0.4 Clam
Vitamin B6 0.11 0.18 Crab meat
Vitamin B12 98.89 11.5 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 0.133 Crab meat
Monounsaturated Fat 0.172 0.185 Crab meat
Polyunsaturated fat 0.552 0.536 Clam
Tryptophan 0.286 0.269 Clam
Threonine 1.099 0.783 Clam
Isoleucine 1.112 0.938 Clam
Leucine 1.798 1.536 Clam
Lysine 1.909 1.684 Clam
Methionine 0.576 0.545 Clam
Phenylalanine 0.915 0.817 Clam
Valine 1.116 0.91 Clam
Histidine 0.49 0.393 Clam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.