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Clam vs. Surimi — In-Depth Nutrition Comparison

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How are clam and surimi different?

  • Surimi contains less vitamin B12, copper, selenium, manganese, iron, vitamin B2, vitamin C, zinc, and vitamin B3 than clam.
  • Clam covers your daily need for vitamin B12, 4054% more than surimi.
  • Surimi contains less sodium.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of clam is 27.

Mollusks, clam, mixed species, cooked, moist heat and Fish, surimi types were used in this article.

Infographic

Clam vs Surimi 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
8
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%
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +922.2%
Contains more PotassiumPotassium +460.7%
Contains more IronIron +980.8%
Contains more CopperCopper +2050%
Contains more ZincZinc +727.3%
Contains more PhosphorusPhosphorus +19.9%
Contains more ManganeseManganese +8990.9%
Contains more SeleniumSelenium +127.8%
Contains more MagnesiumMagnesium +138.9%
Contains less SodiumSodium -88.1%

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
9
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%
Surimi
2
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +755%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +1928.6%
Contains more Vitamin B3Vitamin B3 +1424.5%
Contains more Vitamin B5Vitamin B5 +871.4%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin B12Vitamin B12 +6080.6%
Contains more FolateFolate +1350%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
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
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +68.3%
Contains more FatsFats +116.7%
Contains more OtherOther +411%
Contains more CarbsCarbs +33.5%
Contains more WaterWater +20%

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
Surimi
0
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +24.6%
~equal in Saturated fat ~0.191g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Surimi DV% diff.
Vitamin B12 98.89µg 1.6µg 4054%
Copper 0.688mg 0.032mg 73%
Selenium 64µg 28.1µg 65%
Sodium 1202mg 143mg 46%
Manganese 1mg 0.011mg 43%
Iron 2.81mg 0.26mg 32%
Vitamin B2 0.426mg 0.021mg 31%
Vitamin C 22.1mg 0mg 25%
Zinc 2.73mg 0.33mg 22%
Protein 25.55g 15.18g 21%
Vitamin B3 3.354mg 0.22mg 20%
Vitamin A 171µg 20µg 17%
Potassium 628mg 112mg 15%
Vitamin B5 0.68mg 0.07mg 12%
Cholesterol 67mg 30mg 12%
Vitamin B1 0.15mg 0.02mg 11%
Calcium 92mg 9mg 8%
Phosphorus 338mg 282mg 8%
Folate 29µg 2µg 7%
Magnesium 18mg 43mg 6%
Vitamin B6 0.11mg 0.03mg 6%
Vitamin E 0.63mg 4%
Calories 148kcal 99kcal 2%
Fats 1.95g 0.9g 2%
Carbs 5.13g 6.85g 1%
Polyunsaturated fat 0.552g 0.443g 1%
Net carbs 5.13g 6.85g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.188g 0.191g 0%
Monounsaturated fat 0.172g 0.149g 0%
Tryptophan 0.286mg 0.092mg 0%
Threonine 1.099mg 0.734mg 0%
Isoleucine 1.112mg 0.709mg 0%
Leucine 1.798mg 1.202mg 0%
Lysine 1.909mg 1.387mg 0%
Methionine 0.576mg 0.515mg 0%
Phenylalanine 0.915mg 0.595mg 0%
Valine 1.116mg 0.77mg 0%
Histidine 0.49mg 0.35mg 0%
Omega-3 - EPA 0.138g 0.157g N/A
Omega-3 - DHA 0.146g 0.241g N/A
Omega-3 - DPA 0.104g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Surimi
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
19%
Surimi
Minerals Daily Need Coverage Score
129%
Clam
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 37mg)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 1059mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 23)
Which food is cheaper?
Clam
Clam is cheaper (difference - $4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.