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

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 C +190.8%
Contains more Vitamin A +1865.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 2% 0% 0% 14% 13% 26% 24% 42% 1438% 0% 39%
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%
Contains more Vitamin B6 +63.6%
Contains more Folate +75.9%
Contains more Vitamin C +190.8%
Contains more Vitamin A +1865.5%
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 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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab meat Clam
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 is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Crab meat
Crab meat contains less Sodium (difference - 130mg)
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.

All nutrients comparison - raw data values

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