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Crab meat vs Clam - In-Depth Nutrition Comparison

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What are the main differences between Crab meat and Clam?

  • Crab meat is richer in Copper, and Zinc, while Clam is higher in Vitamin B12, Selenium, Manganese, Vitamin B2, Iron, Vitamin A RAE, Vitamin C, and Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 3641% higher.
  • Clam has 3 times less Zinc than Crab meat. Crab meat has 7.62mg of Zinc, while Clam has 2.73mg.

We used Crustaceans, crab, alaska king, cooked, moist heat and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Crab meat vs Clam 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
:
4
Clam
Contains more Magnesium +250%
Contains less Sodium -10.8%
Contains more Zinc +179.1%
Contains more Copper +71.8%
Contains more Calcium +55.9%
Contains more Iron +269.7%
Contains more Phosphorus +20.7%
Contains more Potassium +139.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains more Magnesium +250%
Contains less Sodium -10.8%
Contains more Zinc +179.1%
Contains more Copper +71.8%
Contains more Calcium +55.9%
Contains more Iron +269.7%
Contains more Phosphorus +20.7%
Contains more Potassium +139.7%

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
:
7
Clam
Contains more Vitamin B6 +63.6%
Contains more Folate +75.9%
Contains more Vitamin A +1865.5%
Contains more Vitamin C +190.8%
Contains more Vitamin B1 +183%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +70%
Contains more Vitamin B12 +759.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
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%
Contains more Vitamin B6 +63.6%
Contains more Folate +75.9%
Contains more Vitamin A +1865.5%
Contains more Vitamin C +190.8%
Contains more Vitamin B1 +183%
Contains more Vitamin B2 +674.5%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +70%
Contains more Vitamin B12 +759.9%

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.
Crab meat Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crab meat Clam Opinion
Net carbs 0g 5.13g Clam
Protein 19.35g 25.55g Clam
Fats 1.54g 1.95g Clam
Carbs 0g 5.13g Clam
Calories 97kcal 148kcal Clam
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 59mg 92mg Clam
Iron 0.76mg 2.81mg Clam
Magnesium 63mg 18mg Crab meat
Phosphorus 280mg 338mg Clam
Potassium 262mg 628mg Clam
Sodium 1072mg 1202mg Crab meat
Zinc 7.62mg 2.73mg Crab meat
Copper 1.182mg 0.688mg Crab meat
Vitamin A 29IU 570IU Clam
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 7.6mg 22.1mg Clam
Vitamin B1 0.053mg 0.15mg Clam
Vitamin B2 0.055mg 0.426mg Clam
Vitamin B3 1.34mg 3.354mg Clam
Vitamin B5 0.4mg 0.68mg Clam
Vitamin B6 0.18mg 0.11mg Crab meat
Folate 51µg 29µg Crab meat
Vitamin B12 11.5µg 98.89µg Clam
Vitamin K µg µg
Tryptophan 0.269mg 0.286mg Clam
Threonine 0.783mg 1.099mg Clam
Isoleucine 0.938mg 1.112mg Clam
Leucine 1.536mg 1.798mg Clam
Lysine 1.684mg 1.909mg Clam
Methionine 0.545mg 0.576mg Clam
Phenylalanine 0.817mg 0.915mg Clam
Valine 0.91mg 1.116mg Clam
Histidine 0.393mg 0.49mg Clam
Cholesterol 53mg 67mg Crab meat
Trans Fat g g
Saturated Fat 0.133g 0.188g Crab meat
Monounsaturated Fat 0.185g 0.172g Crab meat
Polyunsaturated fat 0.536g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
135
Crab meat
1063
Clam
Mineral Summary Score
122
Crab meat
101
Clam

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
116%
Crab meat
153%
Clam
Carbohydrates
0%
Crab meat
5%
Clam
Fats
7%
Crab meat
9%
Clam

Comparison summary

Which food contains less Sodium?
Crab meat
Crab meat contains less Sodium (difference - 130mg)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $12)
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.