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  6. Clam vs. Lobster

Clam vs. Lobster — In-Depth Nutrition Comparison

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What are the differences between clam and lobster?

  • Clam is higher in vitamin B12, manganese, iron, vitamin B2, vitamin C, and phosphorus; however, lobster is richer in copper and vitamin B5.
  • Clam's daily need coverage for vitamin B12 is 4061% more.
  • Lobster has less sodium.
  • Lobster has a lower glycemic index (0) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Crustaceans, lobster, northern, cooked, moist heat types in this article.

Infographic

Clam vs Lobster infographic
Infographic link

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.
Clam
Clam
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
Contains more PotassiumPotassium +173%
Contains more IronIron +869%
Contains more PhosphorusPhosphorus +82.7%
Contains more ManganeseManganese +1438.5%
Contains more MagnesiumMagnesium +138.9%
Contains more CopperCopper +125.3%
Contains more ZincZinc +48.4%
Contains less SodiumSodium -59.6%
Contains more SeleniumSelenium +14.2%
~equal in Calcium ~96mg

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.
Clam
Clam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 20% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +2405.9%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B12Vitamin B12 +6815.4%
Contains more FolateFolate +163.6%
Contains more Vitamin B5Vitamin B5 +145.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Clam Lobster DV% diff.
Vitamin B12 98.89µg 1.43µg 4061%
Copper 0.688mg 1.55mg 96%
Manganese 1mg 0.065mg 41%
Iron 2.81mg 0.29mg 32%
Sodium 1202mg 486mg 31%
Vitamin B2 0.426mg 0.017mg 31%
Cholesterol 67mg 146mg 26%
Vitamin C 22.1mg 0mg 25%
Phosphorus 338mg 185mg 22%
Vitamin B5 0.68mg 1.667mg 20%
Vitamin A 171µg 1µg 19%
Selenium 64µg 73.1µg 17%
Choline 80.9mg 15%
Protein 25.55g 19g 13%
Potassium 628mg 230mg 12%
Zinc 2.73mg 4.05mg 12%
Vitamin B1 0.15mg 0.023mg 11%
Vitamin B3 3.354mg 1.83mg 10%
Vitamin E 1mg 7%
Magnesium 18mg 43mg 6%
Folate 29µg 11µg 5%
Calories 148kcal 89kcal 3%
Fats 1.95g 0.86g 2%
Carbs 5.13g 0g 2%
Vitamin B6 0.11mg 0.119mg 1%
Polyunsaturated fat 0.552g 0.34g 1%
Protein per 100 calories 17g 21g N/A
Calories per 10 g protein 58kcal 47kcal N/A
Weight per 100 calories 68g 112g N/A
Net carbs 5.13g 0g N/A
Vitamin D* 1 IU 0%
Calcium 92mg 96mg 0%
Trans fat 0.013g N/A
Saturated fat 0.188g 0.208g 0%
Monounsaturated fat 0.172g 0.253g 0%
Tryptophan 0.286mg 0.248mg 0%
Threonine 1.099mg 0.753mg 0%
Isoleucine 1.112mg 0.832mg 0%
Leucine 1.798mg 1.376mg 0%
Lysine 1.909mg 1.426mg 0%
Methionine 0.576mg 0.475mg 0%
Phenylalanine 0.915mg 0.782mg 0%
Valine 1.116mg 0.852mg 0%
Histidine 0.49mg 0.475mg 0%
Omega-3 - EPA 0.138g 0.117g N/A
Omega-3 - DHA 0.146g 0.078g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.104g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.033g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
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
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more ProteinProtein +34.5%
Contains more FatsFats +126.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +83.7%
Contains more WaterWater +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 g
Contains less Sat. FatSaturated fat -9.6%
Contains more Poly. FatPolyunsaturated fat +62.4%
Contains more Mono. FatMonounsaturated fat +47.1%

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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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.