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Crab vs Clam - In-Depth Nutrition Comparison

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Significant differences between Crab and Clam

  • Crab has more Copper, however Clam is richer in Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Vitamin C, Vitamin A RAE, and Phosphorus.
  • Clam covers your daily Vitamin B12 needs 3982% more than Crab.
  • Crab contains less Sodium.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Crab 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
Crab
4
:
4
Clam
Contains more Magnesium +100%
Contains less Sodium -53.2%
Contains more Zinc +39.6%
Contains more Copper +18.3%
Contains more Iron +462%
Contains more Phosphorus +44.4%
Contains more Potassium +142.5%
Equal in Calcium - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 19% 26% 101% 23% 74% 104% 272%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains more Magnesium +100%
Contains less Sodium -53.2%
Contains more Zinc +39.6%
Contains more Copper +18.3%
Contains more Iron +462%
Contains more Phosphorus +44.4%
Contains more Potassium +142.5%
Equal in Calcium - 92

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
Crab
6
:
6
Clam
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +41.8%
Contains more Folate +75.9%
Contains more Vitamin A +28400%
Contains more Vitamin C +569.7%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +358.1%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B12 +2869.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
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 B5 +46.6%
Contains more Vitamin B6 +41.8%
Contains more Folate +75.9%
Contains more Vitamin A +28400%
Contains more Vitamin C +569.7%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +358.1%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B12 +2869.7%

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

All nutrients comparison - raw data values

Nutrient Crab Clam Opinion
Net carbs 0g 5.13g Clam
Protein 17.88g 25.55g Clam
Fats 0.74g 1.95g Clam
Carbs 0g 5.13g Clam
Calories 83kcal 148kcal Clam
Starch 0g g Crab
Fructose 0g g Crab
Sugar 0g g Clam
Fiber 0g 0g
Calcium 91mg 92mg Clam
Iron 0.5mg 2.81mg Clam
Magnesium 36mg 18mg Crab
Phosphorus 234mg 338mg Clam
Potassium 259mg 628mg Clam
Sodium 563mg 1202mg Crab
Zinc 3.81mg 2.73mg Crab
Copper 0.814mg 0.688mg Crab
Vitamin A 2IU 570IU Clam
Vitamin E 1.84mg mg Crab
Vitamin D 0IU IU Crab
Vitamin D 0µg µg Crab
Vitamin C 3.3mg 22.1mg Clam
Vitamin B1 0.023mg 0.15mg Clam
Vitamin B2 0.093mg 0.426mg Clam
Vitamin B3 2.747mg 3.354mg Clam
Vitamin B5 0.997mg 0.68mg Crab
Vitamin B6 0.156mg 0.11mg Crab
Folate 51µg 29µg Crab
Vitamin B12 3.33µg 98.89µg Clam
Vitamin K 0.3µg µg Crab
Tryptophan 0.226mg 0.286mg Clam
Threonine 0.727mg 1.099mg Clam
Isoleucine 0.776mg 1.112mg Clam
Leucine 1.307mg 1.798mg Clam
Lysine 1.386mg 1.909mg Clam
Methionine 0.452mg 0.576mg Clam
Phenylalanine 0.708mg 0.915mg Clam
Valine 0.806mg 1.116mg Clam
Histidine 0.393mg 0.49mg Clam
Cholesterol 97mg 67mg Clam
Trans Fat 0.014g g Clam
Saturated Fat 0.201g 0.188g Clam
Monounsaturated Fat 0.129g 0.172g Clam
Polyunsaturated fat 0.258g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab Clam
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
56
Crab
1063
Clam
Mineral Summary Score
80
Crab
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
107%
Crab
153%
Clam
Carbohydrates
0%
Crab
5%
Clam
Fats
3%
Crab
9%
Clam

Comparison summary

Which food contains less Sodium?
Crab
Crab contains less Sodium (difference - 639mg)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $12)
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.
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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.