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  6. Clam vs. Abalone

Clam vs. Abalone — In-Depth Nutrition Comparison

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A recap on differences between Clam and Abalone

  • Clam is higher in Vitamin B12, Copper, Manganese, Vitamin B2, Vitamin C, Selenium, Vitamin A RAE, and Phosphorus, yet Abalone is higher in Vitamin B5.
  • Clam covers your daily Vitamin B12 needs 4092% more than Abalone.
  • Clam contains 86 times more Vitamin A RAE than Abalone. While Clam contains 171µg of Vitamin A RAE, Abalone contains only 2µg.
  • 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
Infographic link

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
Clam
7
:
3
Abalone
Abalone
Contains more Calcium +148.6%
Contains more Phosphorus +55.8%
Contains more Potassium +121.1%
Contains more Zinc +187.4%
Contains more Copper +201.8%
Contains more Manganese +1328.6%
Contains more Selenium +23.6%
Contains more Iron +35.2%
Contains more Magnesium +211.1%
Contains less Sodium -50.8%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Abalone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Contains more Calcium +148.6%
Contains more Phosphorus +55.8%
Contains more Potassium +121.1%
Contains more Zinc +187.4%
Contains more Copper +201.8%
Contains more Manganese +1328.6%
Contains more Selenium +23.6%
Contains more Iron +35.2%
Contains more Magnesium +211.1%
Contains less Sodium -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
Clam
6
:
3
Abalone
Abalone
Contains more Vitamin A +11300%
Contains more Vitamin C +1127.8%
Contains more Vitamin B2 +227.7%
Contains more Vitamin B3 +76.5%
Contains more Folate +107.1%
Contains more Vitamin B12 +14231.9%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B5 +322.1%
Contains more Vitamin B6 +36.4%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Abalone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 56% 30% 36% 173% 35% 11% 87% 0%
Contains more Vitamin A +11300%
Contains more Vitamin C +1127.8%
Contains more Vitamin B2 +227.7%
Contains more Vitamin B3 +76.5%
Contains more Folate +107.1%
Contains more Vitamin B12 +14231.9%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B5 +322.1%
Contains more Vitamin B6 +36.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Abalone
Abalone
Contains more Protein +30.2%
Contains more Other +52.9%
Contains more Fats +247.7%
Contains more Carbs +115.4%
Equal in Water - 60.1
Clam
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
Abalone
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 Protein +30.2%
Contains more Other +52.9%
Contains more Fats +247.7%
Contains more Carbs +115.4%
Equal in Water - 60.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Abalone
Abalone
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +1493.6%
Contains more Polyunsaturated fat +203.6%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Abalone
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +1493.6%
Contains more Polyunsaturated fat +203.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Abalone
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Abalone Opinion
Net carbs 5.13g 11.05g Abalone
Protein 25.55g 19.63g Clam
Fats 1.95g 6.78g Abalone
Carbs 5.13g 11.05g Abalone
Calories 148kcal 189kcal Abalone
Calcium 92mg 37mg Clam
Iron 2.81mg 3.8mg Abalone
Magnesium 18mg 56mg Abalone
Phosphorus 338mg 217mg Clam
Potassium 628mg 284mg Clam
Sodium 1202mg 591mg Abalone
Zinc 2.73mg 0.95mg Clam
Copper 0.688mg 0.228mg Clam
Manganese 1mg 0.07mg Clam
Selenium 64µg 51.8µg Clam
Vitamin A 570IU 5IU Clam
Vitamin A RAE 171µg 2µg Clam
Vitamin C 22.1mg 1.8mg Clam
Vitamin B1 0.15mg 0.22mg Abalone
Vitamin B2 0.426mg 0.13mg Clam
Vitamin B3 3.354mg 1.9mg Clam
Vitamin B5 0.68mg 2.87mg Abalone
Vitamin B6 0.11mg 0.15mg Abalone
Folate 29µg 14µg Clam
Vitamin B12 98.89µg 0.69µg Clam
Tryptophan 0.286mg 0.224mg Clam
Threonine 1.099mg 0.838mg Clam
Isoleucine 1.112mg 0.854mg Clam
Leucine 1.798mg 1.386mg Clam
Lysine 1.909mg 1.433mg Clam
Methionine 0.576mg 0.441mg Clam
Phenylalanine 0.915mg 0.715mg Clam
Valine 1.116mg 0.86mg Clam
Histidine 0.49mg 0.378mg Clam
Cholesterol 67mg 94mg Clam
Saturated Fat 0.188g 1.646g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g 0.054g Clam
Omega-3 - DPA 0.104g 0.046g Clam
Monounsaturated Fat 0.172g 2.741g Abalone
Polyunsaturated fat 0.552g 1.676g Abalone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Abalone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
36%
Abalone
Minerals Daily Need Coverage Score
129%
Clam
78%
Abalone

Comparison summary

Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.458g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Abalone
Abalone contains less Sodium (difference - 611mg)
Which food is lower in glycemic index?
Abalone
Abalone is lower in glycemic index (difference - 27)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.