Clam vs. Squid — In-Depth Nutrition Comparison
Compare
How are Clam and Squid different?
- Clam has more Vitamin B12, Manganese, and Vitamin C, however, Squid is richer in Iron, Vitamin B2, Selenium, Phosphorus, and Copper.
- Clam covers your daily need of Vitamin B12 3895% more than Squid.
- Clam has 5 times more Manganese than Squid. Clam has 1mg of Manganese, while Squid has 0.209mg.
- Squid contains less Sodium.
Mollusks, clam, mixed species, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.
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.
| Contains more ManganeseManganese | +378.5% |
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +95.7% |
| Contains more IronIron | +285.8% |
| Contains more CopperCopper | +45.1% |
| Contains more ZincZinc | +26.7% |
| Contains more PhosphorusPhosphorus | +71.6% |
| Contains less SodiumSodium | -38.1% |
| 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 | +160% |
| Contains more Vitamin B1Vitamin B1 | +782.4% |
| Contains more Vitamin B3Vitamin B3 | +53.2% |
| Contains more Vitamin B12Vitamin B12 | +1731.3% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin AVitamin A | +18.4% |
| Contains more Vitamin B2Vitamin B2 | +305.9% |
| Contains more Vitamin B5Vitamin B5 | +32.4% |
| Contains more Vitamin B6Vitamin B6 | +145.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +39.3% |
| Contains more CarbsCarbs | +212.8% |
| Contains more ProteinProtein | +27.1% |
~equal in
Water
~61.12g
~equal in
Other
~3.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -20.3% |
| Contains more Poly. FatPolyunsaturated fat | +106% |
~equal in
Monounsaturated Fat
~0.162g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 148kcal | 158kcal |
|
| Protein | 25.55g | 32.48g |
|
| Fats | 1.95g | 1.4g |
|
| Vitamin C | 22.1mg | 8.5mg |
|
| Net carbs | 5.13g | 1.64g |
|
| Carbs | 5.13g | 1.64g |
|
| Cholesterol | 67mg | 224mg |
|
| Magnesium | 18mg | 60mg |
|
| Calcium | 92mg | 180mg |
|
| Potassium | 628mg | 637mg |
|
| Iron | 2.81mg | 10.84mg |
|
| Copper | 0.688mg | 0.998mg |
|
| Zinc | 2.73mg | 3.46mg |
|
| Phosphorus | 338mg | 580mg |
|
| Sodium | 1202mg | 744mg |
|
| Vitamin A | 570IU | 675IU |
|
| Vitamin A | 171µg | 203µg |
|
| Manganese | 1mg | 0.209mg |
|
| Selenium | 64µg | 89.6µg |
|
| Vitamin B1 | 0.15mg | 0.017mg |
|
| Vitamin B2 | 0.426mg | 1.729mg |
|
| Vitamin B3 | 3.354mg | 2.189mg |
|
| Vitamin B5 | 0.68mg | 0.9mg |
|
| Vitamin B6 | 0.11mg | 0.27mg |
|
| Vitamin B12 | 98.89µg | 5.4µg |
|
| Folate | 29µg | 24µg |
|
| Saturated Fat | 0.188g | 0.236g |
|
| Monounsaturated Fat | 0.172g | 0.162g |
|
| Polyunsaturated fat | 0.552g | 0.268g |
|
| Tryptophan | 0.286mg | 0.364mg |
|
| Threonine | 1.099mg | 1.398mg |
|
| Isoleucine | 1.112mg | 1.414mg |
|
| Leucine | 1.798mg | 2.287mg |
|
| Lysine | 1.909mg | 2.427mg |
|
| Methionine | 0.576mg | 0.733mg |
|
| Phenylalanine | 0.915mg | 1.164mg |
|
| Valine | 1.116mg | 1.419mg |
|
| Histidine | 0.49mg | 0.624mg |
|
| Omega-3 - EPA | 0.138g | 0.078g |
|
| Omega-3 - DHA | 0.146g | 0.132g |
|
| Omega-3 - DPA | 0.104g | 0.012g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
102%
Minerals Daily Need Coverage Score
129%
185%
Comparison summary
Which food contains less Sodium?
Squid contains less Sodium (difference - 458mg)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 157mg)
Which food is lower in Saturated Fat?
Clam is lower in Saturated Fat (difference - 0.048g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.