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Clam vs. Crab — In-Depth Nutrition Comparison

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Significant differences between Clam and Crab

  • Clam has more Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Vitamin C, Vitamin A RAE, and Phosphorus, however, Crab is richer in Copper.
  • Clam covers your daily Vitamin B12 needs 3982% more than Crab.
  • Crab has 171 times less Vitamin A RAE than Clam. Clam has 171µg of Vitamin A RAE, while Crab has 1µg.
  • Crab contains less Sodium.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Crustaceans, crab, blue, canned.

Infographic

Clam vs Crab 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
5
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%
Crab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +462%
Contains more PhosphorusPhosphorus +44.4%
Contains more ManganeseManganese +1251.4%
Contains more SeleniumSelenium +49.2%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +18.3%
Contains more ZincZinc +39.6%
Contains less SodiumSodium -53.2%
~equal in Calcium ~91mg

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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Crab
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 11% 0.12% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +569.7%
Contains more Vitamin AVitamin A +28400%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +358.1%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B12Vitamin B12 +2869.7%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more FolateFolate +75.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +42.9%
Contains more FatsFats +163.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +120.7%
Contains more WaterWater +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
3
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Crab
0
34% 22% 44%
Saturated Fat: Sat. Fat 0.201 g
Monounsaturated Fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated Fat +33.3%
Contains more Poly. FatPolyunsaturated fat +114%
~equal in Saturated Fat ~0.201g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Crab Opinion
Calories 148kcal 83kcal Clam
Protein 25.55g 17.88g Clam
Fats 1.95g 0.74g Clam
Vitamin C 22.1mg 3.3mg Clam
Net carbs 5.13g 0g Clam
Carbs 5.13g 0g Clam
Cholesterol 67mg 97mg Clam
Magnesium 18mg 36mg Crab
Calcium 92mg 91mg Clam
Potassium 628mg 259mg Clam
Iron 2.81mg 0.5mg Clam
Copper 0.688mg 0.814mg Crab
Zinc 2.73mg 3.81mg Crab
Phosphorus 338mg 234mg Clam
Sodium 1202mg 563mg Crab
Vitamin A 570IU 2IU Clam
Vitamin A RAE 171µg 1µg Clam
Vitamin E 1.84mg Crab
Manganese 1mg 0.074mg Clam
Selenium 64µg 42.9µg Clam
Vitamin B1 0.15mg 0.023mg Clam
Vitamin B2 0.426mg 0.093mg Clam
Vitamin B3 3.354mg 2.747mg Clam
Vitamin B5 0.68mg 0.997mg Crab
Vitamin B6 0.11mg 0.156mg Crab
Vitamin B12 98.89µg 3.33µg Clam
Vitamin K 0.3µg Crab
Folate 29µg 51µg Crab
Trans Fat 0.014g Clam
Choline 80.9mg Crab
Saturated Fat 0.188g 0.201g Clam
Monounsaturated Fat 0.172g 0.129g Clam
Polyunsaturated fat 0.552g 0.258g Clam
Tryptophan 0.286mg 0.226mg Clam
Threonine 1.099mg 0.727mg Clam
Isoleucine 1.112mg 0.776mg Clam
Leucine 1.798mg 1.307mg Clam
Lysine 1.909mg 1.386mg Clam
Methionine 0.576mg 0.452mg Clam
Phenylalanine 0.915mg 0.708mg Clam
Valine 1.116mg 0.806mg Clam
Histidine 0.49mg 0.393mg Clam
Omega-3 - EPA 0.138g 0.101g Clam
Omega-3 - DHA 0.146g 0.067g Clam
Omega-3 - DPA 0.104g 0.009g Clam
Omega-6 - Eicosadienoic acid 0.005g Crab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
981%
Clam
56%
Crab
Minerals Daily Need Coverage Score
129%
Clam
89%
Crab

Comparison summary

Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 639mg)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $12)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.