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
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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 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 | +18.7% |
| Contains more Vitamin B2Vitamin B2 | +305.9% |
| Contains more Vitamin B5Vitamin B5 | +32.4% |
| Contains more Vitamin B6Vitamin B6 | +145.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
