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% |
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 |
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% |
