Clam vs. Octopus — In-Depth Nutrition Comparison
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How are clam and octopus different?
- Clam is higher in vitamin B12, manganese, vitamin B2, and vitamin C; however, octopus is richer in iron, selenium, vitamin B6, and magnesium.
- Daily need coverage for vitamin B12 for clam is 2620% higher.
- Clam contains 21 times more manganese than octopus. While clam contains 1mg of manganese, octopus contains only 0.047mg.
- Octopus has less sodium.
Mollusks, clam, mixed species, cooked, moist heat and Mollusks, octopus, common, cooked, moist heat are the varieties used in this article.
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.
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains more ManganeseManganese | +2027.7% |
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +15.2% |
| Contains more IronIron | +239.5% |
| Contains more ZincZinc | +23.1% |
| Contains less SodiumSodium | -61.7% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more Vitamin CVitamin C | +176.3% |
| Contains more Vitamin AVitamin A | +90% |
| Contains more Vitamin B1Vitamin B1 | +163.2% |
| Contains more Vitamin B2Vitamin B2 | +460.5% |
| Contains more Vitamin B12Vitamin B12 | +174.7% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin B3Vitamin B3 | +12.7% |
| Contains more Vitamin B5Vitamin B5 | +32.4% |
| Contains more Vitamin B6Vitamin B6 | +489.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 36µg | 2620% |
| Iron | 2.81mg | 9.54mg | 84% |
| Selenium | 64µg | 89.6µg | 47% |
| Vitamin B6 | 0.11mg | 0.648mg | 41% |
| Manganese | 1mg | 0.047mg | 41% |
| Sodium | 1202mg | 460mg | 32% |
| Vitamin B2 | 0.426mg | 0.076mg | 27% |
| Vitamin C | 22.1mg | 8mg | 16% |
| Choline | 81mg | 15% | |
| Cholesterol | 67mg | 96mg | 10% |
| Magnesium | 18mg | 60mg | 10% |
| Protein | 25.55g | 29.82g | 9% |
| Vitamin A | 171µg | 90µg | 9% |
| Vitamin B1 | 0.15mg | 0.057mg | 8% |
| Phosphorus | 338mg | 279mg | 8% |
| Vitamin E | 1.2mg | 8% | |
| Zinc | 2.73mg | 3.36mg | 6% |
| Copper | 0.688mg | 0.739mg | 6% |
| Vitamin B5 | 0.68mg | 0.9mg | 4% |
| Vitamin B3 | 3.354mg | 3.78mg | 3% |
| Folate | 29µg | 24µg | 1% |
| Saturated fat | 0.188g | 0.453g | 1% |
| Polyunsaturated fat | 0.552g | 0.477g | 1% |
| Calories | 148kcal | 164kcal | 1% |
| Calcium | 92mg | 106mg | 1% |
| Fats | 1.95g | 2.08g | 0% |
| Carbs | 5.13g | 4.4g | 0% |
| Net carbs | 5.13g | 4.4g | N/A |
| Potassium | 628mg | 630mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Monounsaturated fat | 0.172g | 0.324g | 0% |
| Tryptophan | 0.286mg | 0.334mg | 0% |
| Threonine | 1.099mg | 1.283mg | 0% |
| Isoleucine | 1.112mg | 1.298mg | 0% |
| Leucine | 1.798mg | 2.099mg | 0% |
| Lysine | 1.909mg | 2.228mg | 0% |
| Methionine | 0.576mg | 0.673mg | 0% |
| Phenylalanine | 0.915mg | 1.069mg | 0% |
| Valine | 1.116mg | 1.303mg | 0% |
| Histidine | 0.49mg | 0.573mg | 0% |
| Omega-3 - EPA | 0.138g | 0.152g | N/A |
| Omega-3 - DHA | 0.146g | 0.162g | N/A |
| Omega-3 - DPA | 0.104g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +16.6% |
| Contains more OtherOther | +16.6% |
| Contains more ProteinProtein | +16.7% |
~equal in
Fats
~2.08g
~equal in
Water
~60.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Poly. FatPolyunsaturated fat | +15.7% |
| Contains more Mono. FatMonounsaturated fat | +88.4% |
