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Crustaceans, spiny lobster, mixed species, raw vs. Clam — In-Depth Nutrition Comparison

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Summary of differences between crustaceans, spiny lobster, mixed species, raw and clam

  • Crustaceans, spiny lobster, mixed species, raw has more zinc; however, clam is higher in vitamin B12, manganese, copper, selenium, vitamin B2, vitamin C, iron, and phosphorus.
  • Clam covers your daily need for vitamin B12, 3975% more than crustaceans, spiny lobster, mixed species, raw.
  • Crustaceans, spiny lobster, mixed species, raw has 2 times more zinc than clam. While crustaceans, spiny lobster, mixed species, raw has 5.67mg of zinc, clam has only 2.73mg.
  • Crustaceans, spiny lobster, mixed species, raw has less sodium.

These are the specific foods used in this comparison Crustaceans, spiny lobster, mixed species, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Crustaceans, spiny lobster, mixed species, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 15% 16% 46% 127% 155% 102% 23% 2% 252%
Clam
7
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 +122.2%
Contains more ZincZinc +107.7%
Contains less SodiumSodium -85.3%
Contains more CalciumCalcium +87.8%
Contains more PotassiumPotassium +248.9%
Contains more IronIron +130.3%
Contains more CopperCopper +80.6%
Contains more PhosphorusPhosphorus +42%
Contains more ManganeseManganese +6566.7%
Contains more SeleniumSelenium +38.5%

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 6.7% 1.7% 0% 0% 1.8% 11% 80% 21% 35% 438% 0% 0.75% 0%
Clam
7
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 B3Vitamin B3 +26.6%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin CVitamin C +1005%
Contains more Vitamin AVitamin A +3320%
Contains more Vitamin B1Vitamin B1 +2042.9%
Contains more Vitamin B2Vitamin B2 +826.1%
Contains more Vitamin B5Vitamin B5 +94.3%
Contains more Vitamin B12Vitamin B12 +2725.4%
Contains more FolateFolate +2800%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crustaceans, spiny lobster, mixed species, raw Clam DV% diff.
Vitamin B12 3.5µg 98.89µg 3975%
Sodium 177mg 1202mg 45%
Manganese 0.015mg 1mg 43%
Copper 0.381mg 0.688mg 34%
Selenium 46.2µg 64µg 32%
Vitamin B2 0.046mg 0.426mg 29%
Zinc 5.67mg 2.73mg 27%
Vitamin C 2mg 22.1mg 22%
Iron 1.22mg 2.81mg 20%
Vitamin A 5µg 171µg 18%
Phosphorus 238mg 338mg 14%
Potassium 180mg 628mg 13%
Vitamin B1 0.007mg 0.15mg 12%
Protein 20.6g 25.55g 10%
Vitamin B5 0.35mg 0.68mg 7%
Folate 1µg 29µg 7%
Vitamin B3 4.245mg 3.354mg 6%
Magnesium 40mg 18mg 5%
Calcium 49mg 92mg 4%
Vitamin B6 0.15mg 0.11mg 3%
Calories 112kcal 148kcal 2%
Cholesterol 70mg 67mg 1%
Carbs 2.43g 5.13g 1%
Fats 1.51g 1.95g 1%
Net carbs 2.43g 5.13g N/A
Saturated fat 0.237g 0.188g 0%
Monounsaturated fat 0.275g 0.172g 0%
Polyunsaturated fat 0.59g 0.552g 0%
Tryptophan 0.287mg 0.286mg 0%
Threonine 0.834mg 1.099mg 0%
Isoleucine 0.998mg 1.112mg 0%
Leucine 1.634mg 1.798mg 0%
Lysine 1.792mg 1.909mg 0%
Methionine 0.58mg 0.576mg 0%
Phenylalanine 0.87mg 0.915mg 0%
Valine 0.969mg 1.116mg 0%
Histidine 0.418mg 0.49mg 0%
Omega-3 - EPA 0.265g 0.138g N/A
Omega-3 - DHA 0.108g 0.146g N/A
Omega-3 - DPA 0.034g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 2% 74%
Protein: 20.6 g
Fats: 1.51 g
Carbs: 2.43 g
Water: 74.07 g
Other: 1.39 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 +16.4%
Contains more ProteinProtein +24%
Contains more FatsFats +29.1%
Contains more CarbsCarbs +111.1%
Contains more OtherOther +168.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 25% 54%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.59 g
Clam
1
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 +59.9%
Contains less Sat. FatSaturated fat -20.7%
~equal in Polyunsaturated fat ~0.552g

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, spiny lobster, mixed species, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174211/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.