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Clam vs Mussel - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mussel
Mussel contains less Sodium (difference - 833mg)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.662g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 23)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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 Mussel
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Mussel
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
126
Mussel
Mineral Summary Score
69
Clam
47
Mussel

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
5
:
3
Mussel
Contains more Calcium +178.8%
Contains more Potassium +134.3%
Contains more Copper +361.7%
Contains more Phosphorus +18.6%
Contains more Iron +139.1%
Contains more Magnesium +105.6%
Contains less Sodium -69.3%
Equal in Zinc - 2.67
Contains more Calcium +178.8%
Contains more Potassium +134.3%
Contains more Copper +361.7%
Contains more Phosphorus +18.6%
Contains more Iron +139.1%
Contains more Magnesium +105.6%
Contains less Sodium -69.3%
Equal in Zinc - 2.67

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
6
:
2
Mussel
Contains more Vitamin C +62.5%
Contains more Vitamin A +87.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +39.7%
Equal in Vitamin B2 - 0.42
Equal in Vitamin B6 - 0.1
Contains more Vitamin C +62.5%
Contains more Vitamin A +87.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +39.7%
Equal in Vitamin B2 - 0.42
Equal in Vitamin B6 - 0.1

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
143%
Mussel
Carbohydrates
5%
Clam
7%
Mussel
Fats
9%
Clam
21%
Mussel

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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 Mussel Opinion
Calories 148 172 Mussel
Protein 25.55 23.8 Clam
Fats 1.95 4.48 Mussel
Vitamin C 22.1 13.6 Clam
Carbs 5.13 7.39 Mussel
Cholesterol 67 56 Mussel
Vitamin D
Iron 2.81 6.72 Mussel
Calcium 92 33 Clam
Potassium 628 268 Clam
Magnesium 18 37 Mussel
Sugars
Fiber 0 0
Copper 0.688 0.149 Clam
Zinc 2.73 2.67 Clam
Starch
Phosphorus 338 285 Clam
Sodium 1202 369 Mussel
Vitamin A 570 304 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.3 Mussel
Vitamin B2 0.426 0.42 Clam
Vitamin B3 3.354 3 Clam
Vitamin B5 0.68 0.95 Mussel
Vitamin B6 0.11 0.1 Clam
Vitamin B12 98.89 24 Clam
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.188 0.85 Clam
Monounsaturated Fat 0.172 1.014 Mussel
Polyunsaturated fat 0.552 1.212 Mussel
Tryptophan 0.286 0.267 Clam
Threonine 1.099 1.025 Clam
Isoleucine 1.112 1.036 Clam
Leucine 1.798 1.676 Clam
Lysine 1.909 1.779 Clam
Methionine 0.576 0.537 Clam
Phenylalanine 0.915 0.853 Clam
Valine 1.116 1.04 Clam
Histidine 0.49 0.457 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.