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Mussel vs Clam - In-Depth Nutrition Comparison

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The main differences between Mussel and Clam

  • Mussel is richer in Manganese, Iron, Selenium, Vitamin B1, and Folate, yet Clam is richer in Vitamin B12, Copper, Potassium, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Clam is 3120% higher.
  • Mussel contains 7 times more Manganese than Clam. Mussel contains 6.8mg of Manganese, while Clam contains 1mg.
  • Mussel contains less Sodium.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Mussel 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
Mussel
3
:
5
Clam
Contains more Iron +139.1%
Contains more Magnesium +105.6%
Contains less Sodium -69.3%
Contains more Calcium +178.8%
Contains more Phosphorus +18.6%
Contains more Potassium +134.3%
Contains more Copper +361.7%
Equal in Zinc - 2.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 106% 13% 145% 56% 157% 75% 230%
Contains more Iron +139.1%
Contains more Magnesium +105.6%
Contains less Sodium -69.3%
Contains more Calcium +178.8%
Contains more Phosphorus +18.6%
Contains more Potassium +134.3%
Contains more Copper +361.7%
Equal in Zinc - 2.73

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
Mussel
3
:
6
Clam
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +39.7%
Contains more Folate +162.1%
Contains more Vitamin A +87.5%
Contains more Vitamin C +62.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Equal in Vitamin B2 - 0.426
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 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
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 B1 +100%
Contains more Vitamin B5 +39.7%
Contains more Folate +162.1%
Contains more Vitamin A +87.5%
Contains more Vitamin C +62.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Equal in Vitamin B2 - 0.426
Equal in Vitamin B6 - 0.11

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

All nutrients comparison - raw data values

Nutrient Mussel Clam Opinion
Net carbs 7.39g 5.13g Mussel
Protein 23.8g 25.55g Clam
Fats 4.48g 1.95g Mussel
Carbs 7.39g 5.13g Mussel
Calories 172kcal 148kcal Mussel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 33mg 92mg Clam
Iron 6.72mg 2.81mg Mussel
Magnesium 37mg 18mg Mussel
Phosphorus 285mg 338mg Clam
Potassium 268mg 628mg Clam
Sodium 369mg 1202mg Mussel
Zinc 2.67mg 2.73mg Clam
Copper 0.149mg 0.688mg Clam
Vitamin A 304IU 570IU Clam
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 13.6mg 22.1mg Clam
Vitamin B1 0.3mg 0.15mg Mussel
Vitamin B2 0.42mg 0.426mg Clam
Vitamin B3 3mg 3.354mg Clam
Vitamin B5 0.95mg 0.68mg Mussel
Vitamin B6 0.1mg 0.11mg Clam
Folate 76µg 29µg Mussel
Vitamin B12 24µg 98.89µg Clam
Vitamin K µg µg
Tryptophan 0.267mg 0.286mg Clam
Threonine 1.025mg 1.099mg Clam
Isoleucine 1.036mg 1.112mg Clam
Leucine 1.676mg 1.798mg Clam
Lysine 1.779mg 1.909mg Clam
Methionine 0.537mg 0.576mg Clam
Phenylalanine 0.853mg 0.915mg Clam
Valine 1.04mg 1.116mg Clam
Histidine 0.457mg 0.49mg Clam
Cholesterol 56mg 67mg Mussel
Trans Fat g g
Saturated Fat 0.85g 0.188g Clam
Monounsaturated Fat 1.014g 0.172g Mussel
Polyunsaturated fat 1.212g 0.552g Mussel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussel 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
286
Mussel
1063
Clam
Mineral Summary Score
76
Mussel
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
143%
Mussel
153%
Clam
Carbohydrates
7%
Mussel
5%
Clam
Fats
21%
Mussel
9%
Clam

Comparison summary

Which food contains less Sodium?
Mussel
Mussel contains less Sodium (difference - 833mg)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.662g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 23)
Which food is cheaper?
Clam
Clam is cheaper (difference - $7)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mussel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.