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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 for 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
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%
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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%
~equal in Potassium ~637mg

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
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% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 +18.7%
Contains more Vitamin B2Vitamin B2 +305.9%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B6Vitamin B6 +145.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
Squid
1
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 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
Clam
3
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Squid
0
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
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.
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 DV% diff.
Vitamin B12 98.89µg 5.4µg 3895%
Iron 2.81mg 10.84mg 100%
Vitamin B2 0.426mg 1.729mg 100%
Cholesterol 67mg 224mg 52%
Selenium 64µg 89.6µg 47%
Phosphorus 338mg 580mg 35%
Copper 0.688mg 0.998mg 34%
Manganese 1mg 0.209mg 34%
Sodium 1202mg 744mg 20%
Vitamin C 22.1mg 8.5mg 15%
Protein 25.55g 32.48g 14%
Vitamin B6 0.11mg 0.27mg 12%
Vitamin B1 0.15mg 0.017mg 11%
Magnesium 18mg 60mg 10%
Calcium 92mg 180mg 9%
Zinc 2.73mg 3.46mg 7%
Vitamin B3 3.354mg 2.189mg 7%
Vitamin B5 0.68mg 0.9mg 4%
Vitamin A 171µg 203µg 4%
Polyunsaturated fat 0.552g 0.268g 2%
Folate 29µg 24µg 1%
Calories 148kcal 158kcal 1%
Carbs 5.13g 1.64g 1%
Fats 1.95g 1.4g 1%
Net carbs 5.13g 1.64g N/A
Potassium 628mg 637mg 0%
Saturated fat 0.188g 0.236g 0%
Monounsaturated fat 0.172g 0.162g 0%
Tryptophan 0.286mg 0.364mg 0%
Threonine 1.099mg 1.398mg 0%
Isoleucine 1.112mg 1.414mg 0%
Leucine 1.798mg 2.287mg 0%
Lysine 1.909mg 2.427mg 0%
Methionine 0.576mg 0.733mg 0%
Phenylalanine 0.915mg 1.164mg 0%
Valine 1.116mg 1.419mg 0%
Histidine 0.49mg 0.624mg 0%
Omega-3 - EPA 0.138g 0.078g N/A
Omega-3 - DHA 0.146g 0.132g N/A
Omega-3 - DPA 0.104g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Squid
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
983%
Clam
104%
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.