Mussels vs. Clam — In-Depth Nutrition Comparison
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The main differences between mussels and clam
- Mussels 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 for clam is 3120% higher.
- Mussels contains 7 times more manganese than clam. Mussels contains 6.8mg of manganese, while clam contains 1mg.
- Mussels contains less sodium.
- Clam has a lower glycemic index than mussels.
Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Mollusks, clam, mixed species, cooked, moist heat.
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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.
| Contains more MagnesiumMagnesium | +105.6% |
| Contains more IronIron | +139.1% |
| Contains less SodiumSodium | -69.3% |
| Contains more ManganeseManganese | +580% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +178.8% |
| Contains more PotassiumPotassium | +134.3% |
| Contains more CopperCopper | +361.7% |
| Contains more PhosphorusPhosphorus | +18.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more FolateFolate | +162.1% |
| Contains more Vitamin CVitamin C | +62.5% |
| Contains more Vitamin AVitamin A | +87.9% |
| Contains more Vitamin B3Vitamin B3 | +11.8% |
| Contains more Vitamin B12Vitamin B12 | +312% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +129.7% |
| Contains more CarbsCarbs | +44.1% |
| Contains more OtherOther | +17.3% |
~equal in
Protein
~25.55g
~equal in
Water
~63.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +489.5% |
| Contains more Poly. FatPolyunsaturated fat | +119.6% |
| Contains less Sat. FatSaturated fat | -77.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 24µg | 98.89µg | 3120% |
| Manganese | 6.8mg | 1mg | 252% |
| Copper | 0.149mg | 0.688mg | 60% |
| Iron | 6.72mg | 2.81mg | 49% |
| Selenium | 89.6µg | 64µg | 47% |
| Sodium | 369mg | 1202mg | 36% |
| Vitamin B1 | 0.3mg | 0.15mg | 13% |
| Folate | 76µg | 29µg | 12% |
| Potassium | 268mg | 628mg | 11% |
| Vitamin C | 13.6mg | 22.1mg | 9% |
| Vitamin A | 91µg | 171µg | 9% |
| Phosphorus | 285mg | 338mg | 8% |
| Calcium | 33mg | 92mg | 6% |
| Vitamin B5 | 0.95mg | 0.68mg | 5% |
| Magnesium | 37mg | 18mg | 5% |
| Cholesterol | 56mg | 67mg | 4% |
| Polyunsaturated fat | 1.212g | 0.552g | 4% |
| Fats | 4.48g | 1.95g | 4% |
| Protein | 23.8g | 25.55g | 4% |
| Saturated fat | 0.85g | 0.188g | 3% |
| Monounsaturated fat | 1.014g | 0.172g | 2% |
| Vitamin B3 | 3mg | 3.354mg | 2% |
| Calories | 172kcal | 148kcal | 1% |
| Vitamin B6 | 0.1mg | 0.11mg | 1% |
| Zinc | 2.67mg | 2.73mg | 1% |
| Carbs | 7.39g | 5.13g | 1% |
| Net carbs | 7.39g | 5.13g | N/A |
| Vitamin B2 | 0.42mg | 0.426mg | 0% |
| Tryptophan | 0.267mg | 0.286mg | 0% |
| Threonine | 1.025mg | 1.099mg | 0% |
| Isoleucine | 1.036mg | 1.112mg | 0% |
| Leucine | 1.676mg | 1.798mg | 0% |
| Lysine | 1.779mg | 1.909mg | 0% |
| Methionine | 0.537mg | 0.576mg | 0% |
| Phenylalanine | 0.853mg | 0.915mg | 0% |
| Valine | 1.04mg | 1.116mg | 0% |
| Histidine | 0.457mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.276g | 0.138g | N/A |
| Omega-3 - DHA | 0.506g | 0.146g | N/A |
| Omega-3 - DPA | 0.044g | 0.104g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
265%
983%
Minerals Daily Need Coverage Score
198%
129%
Comparison summary
Which food is lower in Cholesterol?
Mussels is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mussels contains less Sodium (difference - 833mg)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.662g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 23)
Which food is cheaper?
Clam is cheaper (difference - $7)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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?
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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.