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  6. Clam vs. Lobster

Clam vs. Lobster — In-Depth Nutrition Comparison

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What are the differences between Clam and Lobster?

  • Clam is higher in Vitamin B12, Manganese, Iron, Vitamin B2, Vitamin C, and Phosphorus, however, Lobster is richer in Copper, and Vitamin B5.
  • Clam's daily need coverage for Vitamin B12 is 4061% more.
  • Lobster has less Sodium.

We used Mollusks, clam, mixed species, cooked, moist heat and Crustaceans, lobster, northern, cooked, moist heat types in this article.

Infographic

Clam vs Lobster 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
4
:
6
Lobster
Lobster
Contains more Iron +869%
Contains more Phosphorus +82.7%
Contains more Potassium +173%
Contains more Manganese +1438.5%
Contains more Magnesium +138.9%
Contains less Sodium -59.6%
Contains more Zinc +48.4%
Contains more Copper +125.3%
Contains more Selenium +14.2%
Equal in Calcium - 96
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Lobster
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Contains more Iron +869%
Contains more Phosphorus +82.7%
Contains more Potassium +173%
Contains more Manganese +1438.5%
Contains more Magnesium +138.9%
Contains less Sodium -59.6%
Contains more Zinc +48.4%
Contains more Copper +125.3%
Contains more Selenium +14.2%
Equal in Calcium - 96

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
Clam
7
:
5
Lobster
Lobster
Contains more Vitamin A +14150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +2405.9%
Contains more Vitamin B3 +83.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +6815.4%
Contains more Vitamin B5 +145.1%
Equal in Vitamin B6 - 0.119
Clam
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%
Lobster
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 0%
Contains more Vitamin A +14150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +2405.9%
Contains more Vitamin B3 +83.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +6815.4%
Contains more Vitamin B5 +145.1%
Equal in Vitamin B6 - 0.119

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Lobster
Lobster
Contains more Protein +34.5%
Contains more Fats +126.7%
Contains more Carbs +∞%
Contains more Other +83.7%
Contains more Water +22.7%
Clam
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
Lobster
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more Protein +34.5%
Contains more Fats +126.7%
Contains more Carbs +∞%
Contains more Other +83.7%
Contains more Water +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Lobster
Lobster
Contains more Polyunsaturated fat +62.4%
Contains more Monounsaturated Fat +47.1%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Lobster
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
Contains more Polyunsaturated fat +62.4%
Contains more Monounsaturated Fat +47.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Lobster
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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Lobster Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 19g Clam
Fats 1.95g 0.86g Clam
Carbs 5.13g 0g Clam
Calories 148kcal 89kcal Clam
Calcium 92mg 96mg Lobster
Iron 2.81mg 0.29mg Clam
Magnesium 18mg 43mg Lobster
Phosphorus 338mg 185mg Clam
Potassium 628mg 230mg Clam
Sodium 1202mg 486mg Lobster
Zinc 2.73mg 4.05mg Lobster
Copper 0.688mg 1.55mg Lobster
Manganese 1mg 0.065mg Clam
Selenium 64µg 73.1µg Lobster
Vitamin A 570IU 4IU Clam
Vitamin A RAE 171µg 1µg Clam
Vitamin E 1mg Lobster
Vitamin D 1IU Lobster
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.023mg Clam
Vitamin B2 0.426mg 0.017mg Clam
Vitamin B3 3.354mg 1.83mg Clam
Vitamin B5 0.68mg 1.667mg Lobster
Vitamin B6 0.11mg 0.119mg Lobster
Folate 29µg 11µg Clam
Vitamin B12 98.89µg 1.43µg Clam
Tryptophan 0.286mg 0.248mg Clam
Threonine 1.099mg 0.753mg Clam
Isoleucine 1.112mg 0.832mg Clam
Leucine 1.798mg 1.376mg Clam
Lysine 1.909mg 1.426mg Clam
Methionine 0.576mg 0.475mg Clam
Phenylalanine 0.915mg 0.782mg Clam
Valine 1.116mg 0.852mg Clam
Histidine 0.49mg 0.475mg Clam
Cholesterol 67mg 146mg Clam
Trans Fat 0.013g Clam
Saturated Fat 0.188g 0.208g Clam
Omega-3 - DHA 0.146g 0.078g Clam
Omega-3 - EPA 0.138g 0.117g Clam
Omega-3 - DPA 0.104g 0.006g Clam
Monounsaturated Fat 0.172g 0.253g Lobster
Polyunsaturated fat 0.552g 0.34g Clam
Omega-6 - Eicosadienoic acid 0.006g Lobster
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Lobster
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
32%
Lobster
Minerals Daily Need Coverage Score
129%
Clam
127%
Lobster

Comparison summary

Which food contains less Sodium?
Lobster
Lobster contains less Sodium (difference - 716mg)
Which food is lower in glycemic index?
Lobster
Lobster 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 - 79mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.