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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 Potassium +134.3%
Contains more Copper +361.7%
Contains more Phosphorus +18.6%
Equal in Zinc - 2.73
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 252% 10% 24% 27% 50% 73% 123% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Contains more Iron +139.1%
Contains more Magnesium +105.6%
Contains less Sodium -69.3%
Contains more Calcium +178.8%
Contains more Potassium +134.3%
Contains more Copper +361.7%
Contains more Phosphorus +18.6%
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 C +62.5%
Contains more Vitamin A +87.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Equal in Vitamin B2 - 0.426
Equal in Vitamin B6 - 0.11
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 19% 0% 0% 75% 97% 57% 57% 24% 3000% 0% 57%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 74% 35% 0% 0% 38% 99% 63% 41% 26% 12362% 0% 22%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +39.7%
Contains more Folate +162.1%
Contains more Vitamin C +62.5%
Contains more Vitamin A +87.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B12 +312%
Equal in Vitamin B2 - 0.426
Equal in Vitamin B6 - 0.11

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
143%
Mussel
153%
Clam
Carbohydrates
7%
Mussel
5%
Clam
Fats
21%
Mussel
9%
Clam

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mussel Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mussel Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mussel
Mussel contains less Sodium (difference - 833mg)
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 Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mussel Clam Opinion
Calories 172 148 Mussel
Protein 23.8 25.55 Clam
Fats 4.48 1.95 Mussel
Vitamin C 13.6 22.1 Clam
Carbs 7.39 5.13 Mussel
Cholesterol 56 67 Mussel
Vitamin D
Iron 6.72 2.81 Mussel
Calcium 33 92 Clam
Potassium 268 628 Clam
Magnesium 37 18 Mussel
Sugars
Fiber 0 0
Copper 0.149 0.688 Clam
Zinc 2.67 2.73 Clam
Starch
Phosphorus 285 338 Clam
Sodium 369 1202 Mussel
Vitamin A 304 570 Clam
Vitamin E
Vitamin D
Vitamin B1 0.3 0.15 Mussel
Vitamin B2 0.42 0.426 Clam
Vitamin B3 3 3.354 Clam
Vitamin B5 0.95 0.68 Mussel
Vitamin B6 0.1 0.11 Clam
Vitamin B12 24 98.89 Clam
Vitamin K
Folate 76 29 Mussel
Trans Fat
Saturated Fat 0.85 0.188 Clam
Monounsaturated Fat 1.014 0.172 Mussel
Polyunsaturated fat 1.212 0.552 Mussel
Tryptophan 0.267 0.286 Clam
Threonine 1.025 1.099 Clam
Isoleucine 1.036 1.112 Clam
Leucine 1.676 1.798 Clam
Lysine 1.779 1.909 Clam
Methionine 0.537 0.576 Clam
Phenylalanine 0.853 0.915 Clam
Valine 1.04 1.116 Clam
Histidine 0.457 0.49 Clam
Fructose

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 of 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.