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Clam vs. Mussels — In-Depth Nutrition Comparison

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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 from 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.

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

Infographic

Clam vs Mussels 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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%
~equal in Zinc ~2.67mg

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
4
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%
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 45% 18% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +62.5%
Contains more Vitamin AVitamin A +87.5%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.42mg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more OtherOther +17.3%
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
Clam
1
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
28% 33% 39%
Saturated Fat: Sat. Fat 0.85 g
Monounsaturated Fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated Fat -77.9%
Contains more Mono. FatMonounsaturated Fat +489.5%
Contains more Poly. FatPolyunsaturated fat +119.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Mussels Opinion
Calories 148kcal 172kcal Mussels
Protein 25.55g 23.8g Clam
Fats 1.95g 4.48g Mussels
Vitamin C 22.1mg 13.6mg Clam
Net carbs 5.13g 7.39g Mussels
Carbs 5.13g 7.39g Mussels
Cholesterol 67mg 56mg Mussels
Magnesium 18mg 37mg Mussels
Calcium 92mg 33mg Clam
Potassium 628mg 268mg Clam
Iron 2.81mg 6.72mg Mussels
Copper 0.688mg 0.149mg Clam
Zinc 2.73mg 2.67mg Clam
Phosphorus 338mg 285mg Clam
Sodium 1202mg 369mg Mussels
Vitamin A 570IU 304IU Clam
Vitamin A 171µg 91µg Clam
Manganese 1mg 6.8mg Mussels
Selenium 64µg 89.6µg Mussels
Vitamin B1 0.15mg 0.3mg Mussels
Vitamin B2 0.426mg 0.42mg Clam
Vitamin B3 3.354mg 3mg Clam
Vitamin B5 0.68mg 0.95mg Mussels
Vitamin B6 0.11mg 0.1mg Clam
Vitamin B12 98.89µg 24µg Clam
Folate 29µg 76µg Mussels
Saturated Fat 0.188g 0.85g Clam
Monounsaturated Fat 0.172g 1.014g Mussels
Polyunsaturated fat 0.552g 1.212g Mussels
Tryptophan 0.286mg 0.267mg Clam
Threonine 1.099mg 1.025mg Clam
Isoleucine 1.112mg 1.036mg Clam
Leucine 1.798mg 1.676mg Clam
Lysine 1.909mg 1.779mg Clam
Methionine 0.576mg 0.537mg Clam
Phenylalanine 0.915mg 0.853mg Clam
Valine 1.116mg 1.04mg Clam
Histidine 0.49mg 0.457mg Clam
Omega-3 - EPA 0.138g 0.276g Mussels
Omega-3 - DHA 0.146g 0.506g Mussels
Omega-3 - DPA 0.104g 0.044g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Mussels
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
264%
Mussels
Minerals Daily Need Coverage Score
129%
Clam
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mussels
Mussels 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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mussels - 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.