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Clam vs Squid as food - In-Depth Nutrition Comparison

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How are Clam and Squid as food different?

  • Clam has more Vitamin B12, Manganese and Vitamin C, however Squid as food is richer in Iron, Vitamin B2, Selenium, Phosphorus and Copper.
  • Clam covers your daily need of Vitamin B12 3895% more than Squid as food.
  • Clam has 5 times more Manganese than Squid as food. Clam has 1mg of Manganese, while Squid as food has 0.209mg.
  • Squid as food 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 as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
0
:
Contains more Iron +285.8%
Contains more Calcium +95.7%
Contains more Magnesium +233.3%
Contains more Copper +45.1%
Contains more Zinc +26.7%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
Equal in Potassium - 637
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Contains more Iron +285.8%
Contains more Calcium +95.7%
Contains more Magnesium +233.3%
Contains more Copper +45.1%
Contains more Zinc +26.7%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Clam
5
:
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +1731.3%
Contains more Folate +20.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +1731.3%
Contains more Folate +20.8%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
1063
Clam
110
Squid as food
Mineral Summary Score
101
Clam
167
Squid as food

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
153%
Clam
195%
Squid as food
Carbohydrates
5%
Clam
2%
Squid as food
Fats
9%
Clam
6%
Squid as food

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Clam Squid as food
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Clam Squid as food
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 458mg)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Squid as food
Squid as food 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 Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Clam Squid as food Opinion
Calories 148 158 Squid as food
Protein 25.55 32.48 Squid as food
Fats 1.95 1.4 Clam
Vitamin C 22.1 8.5 Clam
Carbs 5.13 1.64 Clam
Cholesterol 67 224 Clam
Vitamin D
Iron 2.81 10.84 Squid as food
Calcium 92 180 Squid as food
Potassium 628 637 Squid as food
Magnesium 18 60 Squid as food
Sugars
Fiber 0 0
Copper 0.688 0.998 Squid as food
Zinc 2.73 3.46 Squid as food
Starch
Phosphorus 338 580 Squid as food
Sodium 1202 744 Squid as food
Vitamin A 570 675 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.15 0.017 Clam
Vitamin B2 0.426 1.729 Squid as food
Vitamin B3 3.354 2.189 Clam
Vitamin B5 0.68 0.9 Squid as food
Vitamin B6 0.11 0.27 Squid as food
Vitamin B12 98.89 5.4 Clam
Vitamin K
Folate 29 24 Clam
Trans Fat
Saturated Fat 0.188 0.236 Clam
Monounsaturated Fat 0.172 0.162 Clam
Polyunsaturated fat 0.552 0.268 Clam
Tryptophan 0.286 0.364 Squid as food
Threonine 1.099 1.398 Squid as food
Isoleucine 1.112 1.414 Squid as food
Leucine 1.798 2.287 Squid as food
Lysine 1.909 2.427 Squid as food
Methionine 0.576 0.733 Squid as food
Phenylalanine 0.915 1.164 Squid as food
Valine 1.116 1.419 Squid as food
Histidine 0.49 0.624 Squid as food
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Squid as food - 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.