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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, phosphorus, and vitamin A.
  • Clam covers your daily vitamin B12 needs 3982% more than crab.
  • Crab contains less sodium.
  • Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of crab is 0.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Clam
5
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%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +18.3%
Contains more ZincZinc +39.6%
Contains less SodiumSodium -53.2%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +462%
Contains more PhosphorusPhosphorus +44.4%
Contains more ManganeseManganese +1251.4%
Contains more SeleniumSelenium +49.2%
~equal in Calcium ~92mg

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.
Crab
6
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Clam
6
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +569.7%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +358.1%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B12Vitamin B12 +2869.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Crab Clam DV% diff.
Vitamin B12 3.33µg 98.89µg 3982%
Manganese 0.074mg 1mg 40%
Selenium 42.9µg 64µg 38%
Iron 0.5mg 2.81mg 29%
Sodium 563mg 1202mg 28%
Vitamin B2 0.093mg 0.426mg 26%
Vitamin C 3.3mg 22.1mg 21%
Vitamin A 1µg 171µg 19%
Protein 17.88g 25.55g 15%
Choline 80.9mg 15%
Phosphorus 234mg 338mg 15%
Copper 0.814mg 0.688mg 14%
Vitamin E 1.84mg 12%
Vitamin B1 0.023mg 0.15mg 11%
Potassium 259mg 628mg 11%
Zinc 3.81mg 2.73mg 10%
Cholesterol 97mg 67mg 10%
Vitamin B5 0.997mg 0.68mg 6%
Folate 51µg 29µg 6%
Vitamin B6 0.156mg 0.11mg 4%
Magnesium 36mg 18mg 4%
Vitamin B3 2.747mg 3.354mg 4%
Calories 83kcal 148kcal 3%
Carbs 0g 5.13g 2%
Fats 0.74g 1.95g 2%
Polyunsaturated fat 0.258g 0.552g 2%
Net carbs 0g 5.13g N/A
Calcium 91mg 92mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Saturated fat 0.201g 0.188g 0%
Monounsaturated fat 0.129g 0.172g 0%
Tryptophan 0.226mg 0.286mg 0%
Threonine 0.727mg 1.099mg 0%
Isoleucine 0.776mg 1.112mg 0%
Leucine 1.307mg 1.798mg 0%
Lysine 1.386mg 1.909mg 0%
Methionine 0.452mg 0.576mg 0%
Phenylalanine 0.708mg 0.915mg 0%
Valine 0.806mg 1.116mg 0%
Histidine 0.393mg 0.49mg 0%
Omega-3 - EPA 0.101g 0.138g N/A
Omega-3 - DHA 0.067g 0.146g N/A
Omega-3 - DPA 0.009g 0.104g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Clam
4
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
Contains more WaterWater +25.2%
Contains more ProteinProtein +42.9%
Contains more FatsFats +163.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +120.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
0
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
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
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +114%
~equal in Saturated fat ~0.188g

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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. 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.