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Clam vs. Squid — In-Depth Nutrition Comparison

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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

Clam vs Squid 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.
Clam
1
:
9
Squid
Contains more Manganese +378.5%
Contains more Calcium +95.7%
Contains more Iron +285.8%
Contains more Magnesium +233.3%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
Contains more Zinc +26.7%
Contains more Copper +45.1%
Contains more Selenium +40%
Equal in Potassium - 637
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Manganese +378.5%
Contains more Calcium +95.7%
Contains more Iron +285.8%
Contains more Magnesium +233.3%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
Contains more Zinc +26.7%
Contains more Copper +45.1%
Contains more Selenium +40%
Equal in Potassium - 637

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
5
:
4
Squid
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Folate +20.8%
Contains more Vitamin B12 +1731.3%
Contains more Vitamin A +18.4%
Contains more Vitamin B2 +305.9%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +145.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Folate +20.8%
Contains more Vitamin B12 +1731.3%
Contains more Vitamin A +18.4%
Contains more Vitamin B2 +305.9%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +145.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
:
1
Squid
Contains more Fats +39.3%
Contains more Carbs +212.8%
Contains more Other +11%
Contains more Protein +27.1%
Equal in Water - 61.12
Equal in Other - 3.36
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
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more Fats +39.3%
Contains more Carbs +212.8%
Contains more Other +11%
Contains more Protein +27.1%
Equal in Water - 61.12
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
3
:
0
Squid
Contains less Saturated Fat -20.3%
Contains more Polyunsaturated fat +106%
Equal in Monounsaturated Fat - 0.162
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -20.3%
Contains more Polyunsaturated fat +106%
Equal in Monounsaturated Fat - 0.162

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Squid Opinion
Net carbs 5.13g 1.64g Clam
Protein 25.55g 32.48g Squid
Fats 1.95g 1.4g Clam
Carbs 5.13g 1.64g Clam
Calories 148kcal 158kcal Squid
Calcium 92mg 180mg Squid
Iron 2.81mg 10.84mg Squid
Magnesium 18mg 60mg Squid
Phosphorus 338mg 580mg Squid
Potassium 628mg 637mg Squid
Sodium 1202mg 744mg Squid
Zinc 2.73mg 3.46mg Squid
Copper 0.688mg 0.998mg Squid
Manganese 1mg 0.209mg Clam
Selenium 64µg 89.6µg Squid
Vitamin A 570IU 675IU Squid
Vitamin A RAE 171µg 203µg Squid
Vitamin C 22.1mg 8.5mg Clam
Vitamin B1 0.15mg 0.017mg Clam
Vitamin B2 0.426mg 1.729mg Squid
Vitamin B3 3.354mg 2.189mg Clam
Vitamin B5 0.68mg 0.9mg Squid
Vitamin B6 0.11mg 0.27mg Squid
Folate 29µg 24µg Clam
Vitamin B12 98.89µg 5.4µg Clam
Tryptophan 0.286mg 0.364mg Squid
Threonine 1.099mg 1.398mg Squid
Isoleucine 1.112mg 1.414mg Squid
Leucine 1.798mg 2.287mg Squid
Lysine 1.909mg 2.427mg Squid
Methionine 0.576mg 0.733mg Squid
Phenylalanine 0.915mg 1.164mg Squid
Valine 1.116mg 1.419mg Squid
Histidine 0.49mg 0.624mg Squid
Cholesterol 67mg 224mg Clam
Saturated Fat 0.188g 0.236g Clam
Omega-3 - DHA 0.146g 0.132g Clam
Omega-3 - EPA 0.138g 0.078g Clam
Omega-3 - DPA 0.104g 0.012g Clam
Monounsaturated Fat 0.172g 0.162g Clam
Polyunsaturated fat 0.552g 0.268g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
110%
Squid
Minerals Daily Need Coverage Score
129%
Clam
185%
Squid

Comparison summary

Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 458mg)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 157mg)
Which food is lower in Saturated Fat?
Clam
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.

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.