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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
4
:
4
Crab
Contains more Iron +462%
Contains more Phosphorus +44.4%
Contains more Potassium +142.5%
Contains more Magnesium +100%
Contains less Sodium -53.2%
Contains more Zinc +39.6%
Contains more Copper +18.3%
Equal in Calcium - 91
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 19% 26% 101% 23% 74% 104% 272%
Contains more Iron +462%
Contains more Phosphorus +44.4%
Contains more Potassium +142.5%
Contains more Magnesium +100%
Contains less Sodium -53.2%
Contains more Zinc +39.6%
Contains more Copper +18.3%
Equal in Calcium - 91

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
6
:
6
Crab
Contains more Vitamin A +28400%
Contains more Vitamin C +569.7%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +358.1%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B12 +2869.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +41.8%
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 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +28400%
Contains more Vitamin C +569.7%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +358.1%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B12 +2869.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +41.8%
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
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Crab Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 17.88g Clam
Fats 1.95g 0.74g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 83kcal Clam
Starch g 0g Crab
Fructose g 0g Crab
Sugar g 0g Clam
Fiber 0g 0g
Calcium 92mg 91mg Clam
Iron 2.81mg 0.5mg Clam
Magnesium 18mg 36mg Crab
Phosphorus 338mg 234mg Clam
Potassium 628mg 259mg Clam
Sodium 1202mg 563mg Crab
Zinc 2.73mg 3.81mg Crab
Copper 0.688mg 0.814mg Crab
Vitamin A 570IU 2IU Clam
Vitamin E mg 1.84mg Crab
Vitamin D IU 0IU Crab
Vitamin D µg 0µg Crab
Vitamin C 22.1mg 3.3mg 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
Folate 29µg 51µg Crab
Vitamin B12 98.89µg 3.33µg Clam
Vitamin K µg 0.3µg Crab
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
Cholesterol 67mg 97mg Clam
Trans Fat g 0.014g Clam
Saturated Fat 0.188g 0.201g Clam
Monounsaturated Fat 0.172g 0.129g Clam
Polyunsaturated fat 0.552g 0.258g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Crab
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
56
Crab
Mineral Summary Score
101
Clam
80
Crab

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
107%
Crab
Carbohydrates
5%
Clam
0%
Crab
Fats
9%
Clam
3%
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 Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 30mg)
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?
?
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.
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

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 - 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.