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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 RAE, Vitamin C, and Vitamin B3, 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.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
4
:
Contains more Calcium +55.9%
Contains more Iron +269.7%
Contains more Phosphorus +20.7%
Contains more Potassium +139.7%
Contains more Magnesium +250%
Contains less Sodium -10.8%
Contains more Zinc +179.1%
Contains more Copper +71.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Contains more Calcium +55.9%
Contains more Iron +269.7%
Contains more Phosphorus +20.7%
Contains more Potassium +139.7%
Contains more Magnesium +250%
Contains less Sodium -10.8%
Contains more Zinc +179.1%
Contains more Copper +71.8%

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
7
:
Contains more Vitamin A +1865.5%
Contains more Vitamin C +190.8%
Contains more Vitamin B1 +183%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +70%
Contains more Vitamin B12 +759.9%
Contains more Vitamin B6 +63.6%
Contains more Folate +75.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin A +1865.5%
Contains more Vitamin C +190.8%
Contains more Vitamin B1 +183%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +70%
Contains more Vitamin B12 +759.9%
Contains more Vitamin B6 +63.6%
Contains more Folate +75.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Crab meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Clam Crab meat Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 19.35g Clam
Fats 1.95g 1.54g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 97kcal Clam
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 92mg 59mg Clam
Iron 2.81mg 0.76mg Clam
Magnesium 18mg 63mg Crab meat
Phosphorus 338mg 280mg Clam
Potassium 628mg 262mg Clam
Sodium 1202mg 1072mg Crab meat
Zinc 2.73mg 7.62mg Crab meat
Copper 0.688mg 1.182mg Crab meat
Vitamin A 570IU 29IU Clam
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 22.1mg 7.6mg Clam
Vitamin B1 0.15mg 0.053mg Clam
Vitamin B2 0.426mg 0.055mg Clam
Vitamin B3 3.354mg 1.34mg Clam
Vitamin B5 0.68mg 0.4mg Clam
Vitamin B6 0.11mg 0.18mg Crab meat
Folate 29µg 51µg Crab meat
Vitamin B12 98.89µg 11.5µg Clam
Vitamin K µg µg
Tryptophan 0.286mg 0.269mg Clam
Threonine 1.099mg 0.783mg Clam
Isoleucine 1.112mg 0.938mg Clam
Leucine 1.798mg 1.536mg Clam
Lysine 1.909mg 1.684mg Clam
Methionine 0.576mg 0.545mg Clam
Phenylalanine 0.915mg 0.817mg Clam
Valine 1.116mg 0.91mg Clam
Histidine 0.49mg 0.393mg Clam
Cholesterol 67mg 53mg Crab meat
Trans Fat g g
Saturated Fat 0.188g 0.133g Crab meat
Monounsaturated Fat 0.172g 0.185g Crab meat
Polyunsaturated fat 0.552g 0.536g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Crab meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1063
Clam
135
Crab meat
Mineral Summary Score
101
Clam
122
Crab meat

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 food.
Protein
153%
Clam
116%
Crab meat
Carbohydrates
5%
Clam
0%
Crab meat
Fats
9%
Clam
7%
Crab meat

Comparison summary

Which food contains less Sodium?
Crab meat
Crab meat contains less Sodium (difference - 130mg)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $12)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.