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Squid as food vs Clam - In-Depth Nutrition Comparison

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How are Squid as food and Clam different?

  • Squid as food has more Iron, Vitamin B2, Selenium, Phosphorus and Copper, however Clam is richer in Vitamin B12, Manganese and Vitamin C.
  • Clam covers your daily need of Vitamin B12 3895% more than Squid as food.
  • Squid as food has 4 times more Vitamin B2 than Clam. Squid as food has 1.729mg of Vitamin B2, while Clam has 0.426mg.
  • Clam contains less Cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Squid as food 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
:
0
Clam
Contains more Iron +285.8%
Contains more Calcium +95.7%
Contains more Magnesium +233.3%
Contains more Copper +45.1%
Contains more Zinc +26.7%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
Equal in Potassium - 628
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 106% 28% 56% 13% 230% 75% 145% 157%
Contains more Iron +285.8%
Contains more Calcium +95.7%
Contains more Magnesium +233.3%
Contains more Copper +45.1%
Contains more Zinc +26.7%
Contains more Phosphorus +71.6%
Contains less Sodium -38.1%
Equal in Potassium - 628

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
:
5
Clam
Contains more Vitamin A +18.4%
Contains more Vitamin B2 +305.9%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +145.5%
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +1731.3%
Contains more Folate +20.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
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 A +18.4%
Contains more Vitamin B2 +305.9%
Contains more Vitamin B5 +32.4%
Contains more Vitamin B6 +145.5%
Contains more Vitamin C +160%
Contains more Vitamin B1 +782.4%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +1731.3%
Contains more Folate +20.8%

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
110
Squid as food
1063
Clam
Mineral Summary Score
167
Squid as food
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
195%
Squid as food
153%
Clam
Carbohydrates
2%
Squid as food
5%
Clam
Fats
6%
Squid as food
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.
Squid as food Clam
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food 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 contains less Sodium?
Squid as food
Squid as food contains less Sodium (difference - 458mg)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 157mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.048g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 Squid as food Clam Opinion
Calories 158 148 Squid as food
Protein 32.48 25.55 Squid as food
Fats 1.4 1.95 Clam
Vitamin C 8.5 22.1 Clam
Carbs 1.64 5.13 Clam
Cholesterol 224 67 Clam
Vitamin D
Iron 10.84 2.81 Squid as food
Calcium 180 92 Squid as food
Potassium 637 628 Squid as food
Magnesium 60 18 Squid as food
Sugars
Fiber 0 0
Copper 0.998 0.688 Squid as food
Zinc 3.46 2.73 Squid as food
Starch
Phosphorus 580 338 Squid as food
Sodium 744 1202 Squid as food
Vitamin A 675 570 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.15 Clam
Vitamin B2 1.729 0.426 Squid as food
Vitamin B3 2.189 3.354 Clam
Vitamin B5 0.9 0.68 Squid as food
Vitamin B6 0.27 0.11 Squid as food
Vitamin B12 5.4 98.89 Clam
Vitamin K
Folate 24 29 Clam
Trans Fat
Saturated Fat 0.236 0.188 Clam
Monounsaturated Fat 0.162 0.172 Clam
Polyunsaturated fat 0.268 0.552 Clam
Tryptophan 0.364 0.286 Squid as food
Threonine 1.398 1.099 Squid as food
Isoleucine 1.414 1.112 Squid as food
Leucine 2.287 1.798 Squid as food
Lysine 2.427 1.909 Squid as food
Methionine 0.733 0.576 Squid as food
Phenylalanine 1.164 0.915 Squid as food
Valine 1.419 1.116 Squid as food
Histidine 0.624 0.49 Squid as food
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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.