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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Potassium - 637
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
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%
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 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%

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Squid as food Opinion
Net carbs 5.13g 1.64g Clam
Protein 25.55g 32.48g Squid as food
Fats 1.95g 1.4g Clam
Carbs 5.13g 1.64g Clam
Calories 148kcal 158kcal Squid as food
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 92mg 180mg Squid as food
Iron 2.81mg 10.84mg Squid as food
Magnesium 18mg 60mg Squid as food
Phosphorus 338mg 580mg Squid as food
Potassium 628mg 637mg Squid as food
Sodium 1202mg 744mg Squid as food
Zinc 2.73mg 3.46mg Squid as food
Copper 0.688mg 0.998mg Squid as food
Vitamin A 570IU 675IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 22.1mg 8.5mg Clam
Vitamin B1 0.15mg 0.017mg Clam
Vitamin B2 0.426mg 1.729mg Squid as food
Vitamin B3 3.354mg 2.189mg Clam
Vitamin B5 0.68mg 0.9mg Squid as food
Vitamin B6 0.11mg 0.27mg Squid as food
Folate 29µg 24µg Clam
Vitamin B12 98.89µg 5.4µg Clam
Vitamin K µg µg
Tryptophan 0.286mg 0.364mg Squid as food
Threonine 1.099mg 1.398mg Squid as food
Isoleucine 1.112mg 1.414mg Squid as food
Leucine 1.798mg 2.287mg Squid as food
Lysine 1.909mg 2.427mg Squid as food
Methionine 0.576mg 0.733mg Squid as food
Phenylalanine 0.915mg 1.164mg Squid as food
Valine 1.116mg 1.419mg Squid as food
Histidine 0.49mg 0.624mg Squid as food
Cholesterol 67mg 224mg Clam
Trans Fat g g
Saturated Fat 0.188g 0.236g 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 as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
153%
Clam
195%
Squid as food
Carbohydrates
5%
Clam
2%
Squid as food
Fats
9%
Clam
6%
Squid as food

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 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

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 to 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.