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Clam vs. Abalone — In-Depth Nutrition Comparison

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A recap on the differences between clam and abalone

  • Clam is higher in vitamin B12, copper, manganese, vitamin B2, vitamin C, selenium, phosphorus, and zinc, yet abalone is higher in vitamin B5.
  • Clam covers your daily vitamin B12 needs 4092% more than abalone.
  • Clam contains 14 times more manganese than abalone. While clam contains 1mg of manganese, abalone contains only 0.07mg.
  • The amount of sodium in abalone is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Mollusks, abalone, mixed species, cooked, fried.

Infographic

Clam vs Abalone infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Contains more CalciumCalcium +148.6%
Contains more PotassiumPotassium +121.1%
Contains more CopperCopper +201.8%
Contains more ZincZinc +187.4%
Contains more PhosphorusPhosphorus +55.8%
Contains more ManganeseManganese +1328.6%
Contains more SeleniumSelenium +23.6%
Contains more MagnesiumMagnesium +211.1%
Contains more IronIron +35.2%
Contains less SodiumSodium -50.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 0.67% 0% 0% 55% 30% 36% 172% 35% 86% 0% 11% 0%
Contains more Vitamin CVitamin C +1127.8%
Contains more Vitamin AVitamin A +8450%
Contains more Vitamin B2Vitamin B2 +227.7%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B12Vitamin B12 +14231.9%
Contains more FolateFolate +107.1%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B5Vitamin B5 +322.1%
Contains more Vitamin B6Vitamin B6 +36.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Abalone DV% diff.
Vitamin B12 98.89µg 0.69µg 4092%
Copper 0.688mg 0.228mg 51%
Vitamin B5 0.68mg 2.87mg 44%
Manganese 1mg 0.07mg 40%
Sodium 1202mg 591mg 27%
Vitamin C 22.1mg 1.8mg 23%
Vitamin B2 0.426mg 0.13mg 23%
Selenium 64µg 51.8µg 22%
Vitamin A 171µg 2µg 19%
Phosphorus 338mg 217mg 17%
Zinc 2.73mg 0.95mg 16%
Protein 25.55g 19.63g 12%
Iron 2.81mg 3.8mg 12%
Potassium 628mg 284mg 10%
Vitamin B3 3.354mg 1.9mg 9%
Magnesium 18mg 56mg 9%
Cholesterol 67mg 94mg 9%
Saturated fat 0.188g 1.646g 7%
Polyunsaturated fat 0.552g 1.676g 7%
Fats 1.95g 6.78g 7%
Calcium 92mg 37mg 6%
Vitamin B1 0.15mg 0.22mg 6%
Monounsaturated fat 0.172g 2.741g 6%
Folate 29µg 14µg 4%
Vitamin B6 0.11mg 0.15mg 3%
Calories 148kcal 189kcal 2%
Carbs 5.13g 11.05g 2%
Net carbs 5.13g 11.05g N/A
Tryptophan 0.286mg 0.224mg 0%
Threonine 1.099mg 0.838mg 0%
Isoleucine 1.112mg 0.854mg 0%
Leucine 1.798mg 1.386mg 0%
Lysine 1.909mg 1.433mg 0%
Methionine 0.576mg 0.441mg 0%
Phenylalanine 0.915mg 0.715mg 0%
Valine 1.116mg 0.86mg 0%
Histidine 0.49mg 0.378mg 0%
Omega-3 - EPA 0.138g 0.054g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more ProteinProtein +30.2%
Contains more OtherOther +52.9%
Contains more FatsFats +247.7%
Contains more CarbsCarbs +115.4%
~equal in Water ~60.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +1493.6%
Contains more Poly. FatPolyunsaturated fat +203.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.