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Lobster vs. Clam — In-Depth Nutrition Comparison

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What are the differences between Lobster and Clam?

  • Lobster is higher in Copper, and Vitamin B5, however, Clam is richer in Vitamin B12, Manganese, Iron, Vitamin B2, Vitamin C, and Phosphorus.
  • Clam's daily need coverage for Vitamin B12 is 4061% more.
  • Clam contains 2 times less Vitamin B5 than Lobster. Lobster contains 1.667mg of Vitamin B5, while Clam contains 0.68mg.
  • Clam has less Cholesterol.

We used Crustaceans, lobster, northern, cooked, moist heat and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Lobster 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.
:
4
Clam
Contains more Magnesium +138.9%
Contains less Sodium -59.6%
Contains more Zinc +48.4%
Contains more Copper +125.3%
Contains more Selenium +14.2%
Contains more Iron +869%
Contains more Phosphorus +82.7%
Contains more Potassium +173%
Contains more Manganese +1438.5%
Equal in Calcium - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +138.9%
Contains less Sodium -59.6%
Contains more Zinc +48.4%
Contains more Copper +125.3%
Contains more Selenium +14.2%
Contains more Iron +869%
Contains more Phosphorus +82.7%
Contains more Potassium +173%
Contains more Manganese +1438.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Clam
Contains more Vitamin B5 +145.1%
Contains more Vitamin A +14150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +2405.9%
Contains more Vitamin B3 +83.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +6815.4%
Equal in Vitamin B6 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 45% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Contains more Vitamin B5 +145.1%
Contains more Vitamin A +14150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +2405.9%
Contains more Vitamin B3 +83.3%
Contains more Folate +163.6%
Contains more Vitamin B12 +6815.4%
Equal in Vitamin B6 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Clam
Contains more Water +22.7%
Contains more Protein +34.5%
Contains more Fats +126.7%
Contains more Carbs +∞%
Contains more Other +83.7%
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
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 Water +22.7%
Contains more Protein +34.5%
Contains more Fats +126.7%
Contains more Carbs +∞%
Contains more Other +83.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Clam
Contains more Monounsaturated Fat +47.1%
Contains more Polyunsaturated fat +62.4%
Equal in Saturated Fat - 0.188
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +47.1%
Contains more Polyunsaturated fat +62.4%
Equal in Saturated Fat - 0.188

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lobster 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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lobster Clam Opinion
Net carbs 0g 5.13g Clam
Protein 19g 25.55g Clam
Fats 0.86g 1.95g Clam
Carbs 0g 5.13g Clam
Calories 89kcal 148kcal Clam
Calcium 96mg 92mg Lobster
Iron 0.29mg 2.81mg Clam
Magnesium 43mg 18mg Lobster
Phosphorus 185mg 338mg Clam
Potassium 230mg 628mg Clam
Sodium 486mg 1202mg Lobster
Zinc 4.05mg 2.73mg Lobster
Copper 1.55mg 0.688mg Lobster
Manganese 0.065mg 1mg Clam
Selenium 73.1µg 64µg Lobster
Vitamin A 4IU 570IU Clam
Vitamin A RAE 1µg 171µg Clam
Vitamin E 1mg Lobster
Vitamin D 1IU Lobster
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.023mg 0.15mg Clam
Vitamin B2 0.017mg 0.426mg Clam
Vitamin B3 1.83mg 3.354mg Clam
Vitamin B5 1.667mg 0.68mg Lobster
Vitamin B6 0.119mg 0.11mg Lobster
Folate 11µg 29µg Clam
Vitamin B12 1.43µg 98.89µg Clam
Choline 80.9mg Lobster
Tryptophan 0.248mg 0.286mg Clam
Threonine 0.753mg 1.099mg Clam
Isoleucine 0.832mg 1.112mg Clam
Leucine 1.376mg 1.798mg Clam
Lysine 1.426mg 1.909mg Clam
Methionine 0.475mg 0.576mg Clam
Phenylalanine 0.782mg 0.915mg Clam
Valine 0.852mg 1.116mg Clam
Histidine 0.475mg 0.49mg Clam
Cholesterol 146mg 67mg Clam
Trans Fat 0.013g Clam
Saturated Fat 0.208g 0.188g Clam
Omega-3 - DHA 0.078g 0.146g Clam
Omega-3 - EPA 0.117g 0.138g Clam
Omega-3 - DPA 0.006g 0.104g Clam
Monounsaturated Fat 0.253g 0.172g Lobster
Polyunsaturated fat 0.34g 0.552g Clam
Omega-6 - Eicosadienoic acid 0.006g Lobster
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Lobster
981%
Clam
Minerals Daily Need Coverage Score
127%
Lobster
129%
Clam

Comparison summary

Which food contains less Sodium?
Lobster
Lobster contains less Sodium (difference - 716mg)
Which food is lower in glycemic index?
Lobster
Lobster 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 - 79mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.