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  6. Crustaceans, crab, dungeness, raw vs. Clam

Crustaceans, crab, dungeness, raw vs. Clam — In-Depth Nutrition Comparison

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Important differences between crustaceans, crab, dungeness, raw and clam

  • Crustaceans, crab, dungeness, raw has more zinc; however, clam has more vitamin B12, selenium, manganese, iron, phosphorus, vitamin C, vitamin B2, and vitamin A.
  • Clam's daily need coverage for vitamin B12 is 3745% more.
  • Crustaceans, crab, dungeness, raw has 2 times more zinc than clam. Crustaceans, crab, dungeness, raw has 4.27mg of zinc, while clam has 2.73mg.
  • Crustaceans, crab, dungeness, raw is lower in sodium.

The food varieties used in the comparison are Crustaceans, crab, dungeness, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Crustaceans, crab, dungeness, raw vs Clam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 14% 31% 14% 225% 116% 78% 38% 10% 202%
Clam
Clam
6
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 +150%
Contains more ZincZinc +56.4%
Contains less SodiumSodium -75.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +659.5%
Contains more PhosphorusPhosphorus +85.7%
Contains more ManganeseManganese +1150%
Contains more SeleniumSelenium +72.5%
~equal in Copper ~0.688mg

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.
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 12% 9% 0% 0% 12% 39% 59% 21% 35% 1125% 0% 33% 0%
Clam
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 B6Vitamin B6 +36.4%
Contains more FolateFolate +51.7%
Contains more Vitamin CVitamin C +531.4%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin B1Vitamin B1 +219.1%
Contains more Vitamin B2Vitamin B2 +155.1%
Contains more Vitamin B5Vitamin B5 +94.3%
Contains more Vitamin B12Vitamin B12 +998.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.354mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crustaceans, crab, dungeness, raw Clam DV% diff.
Vitamin B12 9µg 98.89µg 3745%
Selenium 37.1µg 64µg 49%
Manganese 0.08mg 1mg 40%
Sodium 295mg 1202mg 39%
Iron 0.37mg 2.81mg 31%
Phosphorus 182mg 338mg 22%
Vitamin C 3.5mg 22.1mg 21%
Vitamin B2 0.167mg 0.426mg 20%
Protein 17.41g 25.55g 16%
Vitamin A 27µg 171µg 16%
Zinc 4.27mg 2.73mg 14%
Vitamin B1 0.047mg 0.15mg 9%
Potassium 354mg 628mg 8%
Vitamin B5 0.35mg 0.68mg 7%
Magnesium 45mg 18mg 6%
Calcium 46mg 92mg 5%
Folate 44µg 29µg 4%
Calories 86kcal 148kcal 3%
Vitamin B6 0.15mg 0.11mg 3%
Cholesterol 59mg 67mg 3%
Polyunsaturated fat 0.317g 0.552g 2%
Fats 0.97g 1.95g 2%
Copper 0.674mg 0.688mg 2%
Vitamin B3 3.14mg 3.354mg 1%
Carbs 0.74g 5.13g 1%
Net carbs 0.74g 5.13g N/A
Saturated fat 0.132g 0.188g 0%
Monounsaturated fat 0.167g 0.172g 0%
Tryptophan 0.242mg 0.286mg 0%
Threonine 0.705mg 1.099mg 0%
Isoleucine 0.844mg 1.112mg 0%
Leucine 1.381mg 1.798mg 0%
Lysine 1.515mg 1.909mg 0%
Methionine 0.49mg 0.576mg 0%
Phenylalanine 0.735mg 0.915mg 0%
Valine 0.819mg 1.116mg 0%
Histidine 0.354mg 0.49mg 0%
Omega-3 - EPA 0.219g 0.138g N/A
Omega-3 - DHA 0.088g 0.146g N/A
Omega-3 - DPA 0.01g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 79% 2%
Protein: 17.41 g
Fats: 0.97 g
Carbs: 0.74 g
Water: 79.18 g
Other: 1.7 g
Clam
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 +24.4%
Contains more ProteinProtein +46.8%
Contains more FatsFats +101%
Contains more CarbsCarbs +593.2%
Contains more OtherOther +119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 27% 51%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.167 g
Polyunsaturated fat: Poly. Fat 0.317 g
Clam
Clam
2
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 less Sat. FatSaturated fat -29.8%
Contains more Poly. FatPolyunsaturated fat +74.1%
~equal in Monounsaturated fat ~0.172g

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. Crustaceans, crab, dungeness, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171968/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.