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Clam vs Mussel - In-Depth Nutrition Comparison

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The main differences between Clam and Mussel

  • Clam is richer in Vitamin B12, Copper, Potassium, and Vitamin C, yet Mussel is richer in Manganese, Iron, Selenium, Vitamin B1, and Folate.
  • Daily need coverage for Vitamin B12 from Clam is 3120% higher.
  • Clam contains 5 times more Copper than Mussel. Clam contains 0.688mg of Copper, while Mussel contains 0.149mg.
  • Mussel contains less Sodium.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Clam vs Mussel 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
5
:
3
Mussel
Contains more Calcium +178.8%
Contains more Potassium +134.3%
Contains more Copper +361.7%
Contains more Phosphorus +18.6%
Contains more Iron +139.1%
Contains more Magnesium +105.6%
Contains less Sodium -69.3%
Equal in Zinc - 2.67
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 252% 10% 24% 27% 50% 73% 123% 49%
Contains more Calcium +178.8%
Contains more Potassium +134.3%
Contains more Copper +361.7%
Contains more Phosphorus +18.6%
Contains more Iron +139.1%
Contains more Magnesium +105.6%
Contains less Sodium -69.3%
Equal in Zinc - 2.67

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
:
3
Mussel
Contains more Vitamin C +62.5%
Contains more Vitamin A +87.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +39.7%
Contains more Folate +162.1%
Equal in Vitamin B2 - 0.42
Equal in Vitamin B6 - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 19% 0% 0% 75% 97% 57% 57% 24% 3000% 0% 57%
Contains more Vitamin C +62.5%
Contains more Vitamin A +87.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +39.7%
Contains more Folate +162.1%
Equal in Vitamin B2 - 0.42
Equal in Vitamin B6 - 0.1

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
286
Mussel
Mineral Summary Score
101
Clam
76
Mussel

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
143%
Mussel
Carbohydrates
5%
Clam
7%
Mussel
Fats
9%
Clam
21%
Mussel

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 Mussel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mussel
Mussel contains less Sodium (difference - 833mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.662g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 23)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Clam Mussel Opinion
Calories 148 172 Mussel
Protein 25.55 23.8 Clam
Fats 1.95 4.48 Mussel
Vitamin C 22.1 13.6 Clam
Carbs 5.13 7.39 Mussel
Cholesterol 67 56 Mussel
Vitamin D
Iron 2.81 6.72 Mussel
Calcium 92 33 Clam
Potassium 628 268 Clam
Magnesium 18 37 Mussel
Sugar
Fiber 0 0
Copper 0.688 0.149 Clam
Zinc 2.73 2.67 Clam
Starch
Phosphorus 338 285 Clam
Sodium 1202 369 Mussel
Vitamin A 570 304 Clam
Vitamin E
Vitamin D
Vitamin B1 0.15 0.3 Mussel
Vitamin B2 0.426 0.42 Clam
Vitamin B3 3.354 3 Clam
Vitamin B5 0.68 0.95 Mussel
Vitamin B6 0.11 0.1 Clam
Vitamin B12 98.89 24 Clam
Vitamin K
Folate 29 76 Mussel
Trans Fat
Saturated Fat 0.188 0.85 Clam
Monounsaturated Fat 0.172 1.014 Mussel
Polyunsaturated fat 0.552 1.212 Mussel
Tryptophan 0.286 0.267 Clam
Threonine 1.099 1.025 Clam
Isoleucine 1.112 1.036 Clam
Leucine 1.798 1.676 Clam
Lysine 1.909 1.779 Clam
Methionine 0.576 0.537 Clam
Phenylalanine 0.915 0.853 Clam
Valine 1.116 1.04 Clam
Histidine 0.49 0.457 Clam
Fructose

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. Mussel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.