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.

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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

Abalone

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

Abalone

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 D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			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%
Cholesterol	67mg	94mg	9%
Magnesium	18mg	56mg	9%
Vitamin B3	3.354mg	1.9mg	9%
Fats	1.95g	6.78g	7%
Saturated fat	0.188g	1.646g	7%
Polyunsaturated fat	0.552g	1.676g	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%
Protein per 100 calories	17g	10g	N/A
Calories per 10 g protein	58kcal	96kcal	N/A
Weight per 100 calories	68g	53g	N/A
Unsaturated / Saturated Fat ratio	3.9	2.7	N/A
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