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  6. Clam vs. Crab meat

Clam vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between clam and crab meat?

  • Clam is richer in vitamin B12, selenium, manganese, vitamin B2, iron, vitamin A, vitamin C, and protein, while crab meat is higher in copper and zinc.
  • Clam's daily need coverage for vitamin B12 is 3641% higher.
  • Crab meat has 25 times less manganese than clam. Clam has 1mg of manganese, while crab meat has 0.04mg.
  • Clam has a higher glycemic index (27) than crab meat (0).

We used Mollusks, clam, mixed species, cooked, moist heat and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Clam vs Crab meat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Clam
Clam
6
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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more CalciumCalcium +55.9%
Contains more PotassiumPotassium +139.7%
Contains more IronIron +269.7%
Contains more PhosphorusPhosphorus +20.7%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +60%
Contains more MagnesiumMagnesium +250%
Contains more CopperCopper +71.8%
Contains more ZincZinc +179.1%
Contains less SodiumSodium -10.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Clam
Clam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 3% 0% 13% 13% 25% 24% 42% 1438% 0% 38%
Contains more Vitamin CVitamin C +190.8%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin B1Vitamin B1 +183%
Contains more Vitamin B2Vitamin B2 +674.5%
Contains more Vitamin B3Vitamin B3 +150.3%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin B12Vitamin B12 +759.9%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more FolateFolate +75.9%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Clam Crab meat DV% diff.
Vitamin B12 98.89µg 11.5µg 3641%
Copper 0.688mg 1.182mg 55%
Zinc 2.73mg 7.62mg 44%
Selenium 64µg 40µg 44%
Manganese 1mg 0.04mg 42%
Vitamin B2 0.426mg 0.055mg 29%
Iron 2.81mg 0.76mg 26%
Vitamin A 171µg 9µg 18%
Vitamin C 22.1mg 7.6mg 16%
Vitamin B3 3.354mg 1.34mg 13%
Protein 25.55g 19.35g 12%
Magnesium 18mg 63mg 11%
Potassium 628mg 262mg 11%
Phosphorus 338mg 280mg 8%
Vitamin B1 0.15mg 0.053mg 8%
Sodium 1202mg 1072mg 6%
Vitamin B5 0.68mg 0.4mg 6%
Folate 29µg 51µg 6%
Cholesterol 67mg 53mg 5%
Vitamin B6 0.11mg 0.18mg 5%
Calories 148kcal 97kcal 3%
Calcium 92mg 59mg 3%
Carbs 5.13g 0g 2%
Fats 1.95g 1.54g 1%
Protein per 100 calories 17g 20g N/A
Calories per 10 g protein 58kcal 50kcal N/A
Weight per 100 calories 68g 103g N/A
Net carbs 5.13g 0g N/A
Saturated fat 0.188g 0.133g 0%
Monounsaturated fat 0.172g 0.185g 0%
Polyunsaturated fat 0.552g 0.536g 0%
Tryptophan 0.286mg 0.269mg 0%
Threonine 1.099mg 0.783mg 0%
Isoleucine 1.112mg 0.938mg 0%
Leucine 1.798mg 1.536mg 0%
Lysine 1.909mg 1.684mg 0%
Methionine 0.576mg 0.545mg 0%
Phenylalanine 0.915mg 0.817mg 0%
Valine 1.116mg 0.91mg 0%
Histidine 0.49mg 0.393mg 0%
Omega-3 (EPA) 0.138g 0.295g N/A
Omega-3 (DHA) 0.146g 0.118g N/A
Omega-3 (DPA) 0.104g 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +32%
Contains more FatsFats +26.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -29.3%
~equal in Monounsaturated fat ~0.185g
~equal in Polyunsaturated fat ~0.536g

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.