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 from 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.
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
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Iron
+139.1%
Contains
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Magnesium
+105.6%
Contains
less
Sodium
-69.3%
Contains
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Manganese
+580%
Contains
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Selenium
+40%
Contains
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Calcium
+178.8%
Contains
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Phosphorus
+18.6%
Contains
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Potassium
+134.3%
Contains
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Copper
+361.7%
Equal in Zinc - 2.73
Contains
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Iron
+139.1%
Contains
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Magnesium
+105.6%
Contains
less
Sodium
-69.3%
Contains
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Manganese
+580%
Contains
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Selenium
+40%
Contains
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Calcium
+178.8%
Contains
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Phosphorus
+18.6%
Contains
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Potassium
+134.3%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+100%
Contains
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Vitamin B5
+39.7%
Contains
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Folate
+162.1%
Contains
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Vitamin A
+87.5%
Contains
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Vitamin C
+62.5%
Contains
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Vitamin B3
+11.8%
Contains
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Vitamin B12
+312%
Equal in Vitamin B2 - 0.426
Equal in Vitamin B6 - 0.11
Contains
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Vitamin B1
+100%
Contains
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Vitamin B5
+39.7%
Contains
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Folate
+162.1%
Contains
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Vitamin A
+87.5%
Contains
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Vitamin C
+62.5%
Contains
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Vitamin B3
+11.8%
Contains
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Vitamin B12
+312%
Equal in Vitamin B2 - 0.426
Equal in Vitamin B6 - 0.11
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+129.7%
Contains
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Carbs
+44.1%
Contains
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Other
+17.3%
Equal in Protein - 25.55
Equal in Water - 63.64
Contains
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Fats
+129.7%
Contains
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Carbs
+44.1%
Contains
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Other
+17.3%
Equal in Protein - 25.55
Equal in Water - 63.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+489.5%
Contains
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Polyunsaturated fat
+119.6%
Contains
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Saturated Fat
-77.9%
Contains
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Monounsaturated Fat
+489.5%
Contains
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Polyunsaturated fat
+119.6%
Contains
less
Saturated 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 Sodium |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 7.39g | 5.13g |
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| Protein | 23.8g | 25.55g |
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| Fats | 4.48g | 1.95g |
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| Carbs | 7.39g | 5.13g |
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| Calories | 172kcal | 148kcal |
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| Calcium | 33mg | 92mg |
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| Iron | 6.72mg | 2.81mg |
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| Magnesium | 37mg | 18mg |
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| Phosphorus | 285mg | 338mg |
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| Potassium | 268mg | 628mg |
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| Sodium | 369mg | 1202mg |
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| Zinc | 2.67mg | 2.73mg |
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| Copper | 0.149mg | 0.688mg |
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| Manganese | 6.8mg | 1mg |
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| Selenium | 89.6µg | 64µg |
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| Vitamin A | 304IU | 570IU |
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| Vitamin A RAE | 91µg | 171µg |
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| Vitamin C | 13.6mg | 22.1mg |
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| Vitamin B1 | 0.3mg | 0.15mg |
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| Vitamin B2 | 0.42mg | 0.426mg |
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| Vitamin B3 | 3mg | 3.354mg |
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| Vitamin B5 | 0.95mg | 0.68mg |
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| Vitamin B6 | 0.1mg | 0.11mg |
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| Folate | 76µg | 29µg |
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| Vitamin B12 | 24µg | 98.89µg |
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| Tryptophan | 0.267mg | 0.286mg |
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| Threonine | 1.025mg | 1.099mg |
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| Isoleucine | 1.036mg | 1.112mg |
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| Leucine | 1.676mg | 1.798mg |
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| Lysine | 1.779mg | 1.909mg |
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| Methionine | 0.537mg | 0.576mg |
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| Phenylalanine | 0.853mg | 0.915mg |
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| Valine | 1.04mg | 1.116mg |
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| Histidine | 0.457mg | 0.49mg |
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| Cholesterol | 56mg | 67mg |
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| Saturated Fat | 0.85g | 0.188g |
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| Omega-3 - DHA | 0.506g | 0.146g |
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| Omega-3 - EPA | 0.276g | 0.138g |
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| Omega-3 - DPA | 0.044g | 0.104g |
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| Monounsaturated Fat | 1.014g | 0.172g |
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| Polyunsaturated fat | 1.212g | 0.552g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
286%
1063%
Minerals Daily Need Coverage Score
198%
129%
Comparison summary
Which food contains less Sodium?
Mussels contains less Sodium (difference - 833mg)
Which food is lower in Cholesterol?
Mussels is lower in Cholesterol (difference - 11mg)
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?
?
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?
?
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.