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Sea cucumber vs. Clam — In-Depth Nutrition Comparison

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How are sea cucumber and clam different?

  • Sea cucumber is higher in vitamin B2; however, clam is richer in iron, vitamin B1, calcium, and vitamin A.
  • Daily need coverage for vitamin B2 for sea cucumber is 40% higher.
  • Sea cucumber has a lower glycemic index (0) than clam (27).

Sea cucumber, yane (Alaska Native) and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Sea cucumber 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 9% 0% 23% 0% 0% 0% 0% 0% 0%
Clam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +206.7%
Contains more IronIron +368.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 13% 217% 60% 0% 0% 0% 0% 0% 0%
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin B2Vitamin B2 +120.7%
Contains more Vitamin B1Vitamin B1 +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.354mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 81% 6%
Protein: 13 g
Fats: 0.4 g
Carbs: 0 g
Water: 80.7 g
Other: 5.9 g
Clam
3
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more WaterWater +26.8%
Contains more OtherOther +58.2%
Contains more ProteinProtein +96.5%
Contains more FatsFats +387.5%
Contains more CarbsCarbs +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sea cucumber Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sea cucumber Clam DV% diff.
Vitamin B12 98.89µg 4120%
Selenium 64µg 116%
Copper 0.688mg 76%
Sodium 1202mg 52%
Phosphorus 338mg 48%
Manganese 1mg 43%
Vitamin B2 0.94mg 0.426mg 40%
Iron 0.6mg 2.81mg 28%
Protein 13g 25.55g 25%
Zinc 2.73mg 25%
Vitamin C 22.1mg 25%
Cholesterol 67mg 22%
Vitamin A 171µg 19%
Potassium 628mg 18%
Vitamin B5 0.68mg 14%
Vitamin B1 0.05mg 0.15mg 8%
Vitamin B6 0.11mg 8%
Folate 29µg 7%
Calcium 30mg 92mg 6%
Calories 56kcal 148kcal 5%
Magnesium 18mg 4%
Polyunsaturated fat 0.552g 4%
Carbs 0g 5.13g 2%
Fats 0.4g 1.95g 2%
Vitamin B3 3.2mg 3.354mg 1%
Saturated fat 0.188g 1%
Net carbs 0g 5.13g N/A
Monounsaturated fat 0.172g 0%
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sea cucumber Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
22%
Sea cucumber
983%
Clam
Minerals Daily Need Coverage Score
3%
Sea cucumber
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Sea cucumber
Sea cucumber is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Sea cucumber
Sea cucumber contains less Sodium (difference - 1202mg)
Which food is lower in Saturated fat?
Sea cucumber
Sea cucumber is lower in Saturated fat (difference - 0.188g)
Which food is lower in glycemic index?
Sea cucumber
Sea cucumber is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sea cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167618/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.