Clam vs. Mussels — In-Depth Nutrition Comparison
Compare
The main differences between clam and mussels
- Clam is richer in vitamin B12, copper, potassium, and vitamin C, yet mussels is richer in manganese, iron, selenium, vitamin B1, and folate.
- Daily need coverage for vitamin B12 for clam is 3120% higher.
- Clam contains 5 times more copper than mussels. Clam contains 0.688mg of copper, while mussels contains 0.149mg.
- Mussels contains less sodium.
- Clam has a lower glycemic index than mussels.
Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Mollusks, mussel, blue, cooked, moist heat.
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.
| Contains more CalciumCalcium | +178.8% |
| Contains more PotassiumPotassium | +134.3% |
| Contains more CopperCopper | +361.7% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains more MagnesiumMagnesium | +105.6% |
| Contains more IronIron | +139.1% |
| Contains less SodiumSodium | -69.3% |
| Contains more ManganeseManganese | +580% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more Vitamin CVitamin C | +62.5% |
| Contains more Vitamin AVitamin A | +87.9% |
| Contains more Vitamin B3Vitamin B3 | +11.8% |
| Contains more Vitamin B12Vitamin B12 | +312% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more FolateFolate | +162.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 24µg | 3120% |
| Manganese | 1mg | 6.8mg | 252% |
| Copper | 0.688mg | 0.149mg | 60% |
| Iron | 2.81mg | 6.72mg | 49% |
| Selenium | 64µg | 89.6µg | 47% |
| Sodium | 1202mg | 369mg | 36% |
| Vitamin B1 | 0.15mg | 0.3mg | 13% |
| Folate | 29µg | 76µg | 12% |
| Potassium | 628mg | 268mg | 11% |
| Vitamin C | 22.1mg | 13.6mg | 9% |
| Vitamin A | 171µg | 91µg | 9% |
| Phosphorus | 338mg | 285mg | 8% |
| Calcium | 92mg | 33mg | 6% |
| Magnesium | 18mg | 37mg | 5% |
| Vitamin B5 | 0.68mg | 0.95mg | 5% |
| Protein | 25.55g | 23.8g | 4% |
| Fats | 1.95g | 4.48g | 4% |
| Cholesterol | 67mg | 56mg | 4% |
| Polyunsaturated fat | 0.552g | 1.212g | 4% |
| Saturated fat | 0.188g | 0.85g | 3% |
| Vitamin B3 | 3.354mg | 3mg | 2% |
| Monounsaturated fat | 0.172g | 1.014g | 2% |
| Calories | 148kcal | 172kcal | 1% |
| Carbs | 5.13g | 7.39g | 1% |
| Zinc | 2.73mg | 2.67mg | 1% |
| Vitamin B6 | 0.11mg | 0.1mg | 1% |
| Protein per 100 calories | 17g | 14g | N/A |
| Calories per 10 g protein | 58kcal | 72kcal | N/A |
| Weight per 100 calories | 68g | 58g | N/A |
| Unsaturated / Saturated Fat ratio | 3.9 | 2.6 | N/A |
| Net carbs | 5.13g | 7.39g | N/A |
| Vitamin B2 | 0.426mg | 0.42mg | 0% |
| Tryptophan | 0.286mg | 0.267mg | 0% |
| Threonine | 1.099mg | 1.025mg | 0% |
| Isoleucine | 1.112mg | 1.036mg | 0% |
| Leucine | 1.798mg | 1.676mg | 0% |
| Lysine | 1.909mg | 1.779mg | 0% |
| Methionine | 0.576mg | 0.537mg | 0% |
| Phenylalanine | 0.915mg | 0.853mg | 0% |
| Valine | 1.116mg | 1.04mg | 0% |
| Histidine | 0.49mg | 0.457mg | 0% |
| Omega-3 (EPA) | 0.138g | 0.276g | N/A |
| Omega-3 (DHA) | 0.146g | 0.506g | N/A |
| Omega-3 (DPA) | 0.104g | 0.044g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +129.7% |
| Contains more CarbsCarbs | +44.1% |
~equal in
Protein
~23.8g
~equal in
Water
~61.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.9% |
| Contains more Mono. FatMonounsaturated fat | +489.5% |
| Contains more Poly. FatPolyunsaturated fat | +119.6% |
