Clam vs. Mussels — In-Depth Nutrition Comparison
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The main differences between clam and mussels
- Clam is richer in vitamin B12, copper, potassium, and vitamin C, yet mussels is richer in manganese, iron, selenium, vitamin B1, and folate.
- Daily need coverage for vitamin B12 for clam is 3120% higher.
- Clam contains 5 times more copper than mussels. Clam contains 0.688mg of copper, while mussels contains 0.149mg.
- Mussels contains less sodium.
- Clam has a lower glycemic index than mussels.
Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Mollusks, mussel, blue, 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 more CalciumCalcium | +178.8% |
| Contains more PotassiumPotassium | +134.3% |
| Contains more CopperCopper | +361.7% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains more MagnesiumMagnesium | +105.6% |
| Contains more IronIron | +139.1% |
| Contains less SodiumSodium | -69.3% |
| Contains more ManganeseManganese | +580% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more Vitamin CVitamin C | +62.5% |
| Contains more Vitamin AVitamin A | +87.9% |
| Contains more Vitamin B3Vitamin B3 | +11.8% |
| Contains more Vitamin B12Vitamin B12 | +312% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more FolateFolate | +162.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 24µg | 3120% |
| Manganese | 1mg | 6.8mg | 252% |
| Copper | 0.688mg | 0.149mg | 60% |
| Iron | 2.81mg | 6.72mg | 49% |
| Selenium | 64µg | 89.6µg | 47% |
| Sodium | 1202mg | 369mg | 36% |
| Vitamin B1 | 0.15mg | 0.3mg | 13% |
| Folate | 29µg | 76µg | 12% |
| Potassium | 628mg | 268mg | 11% |
| Vitamin C | 22.1mg | 13.6mg | 9% |
| Vitamin A | 171µg | 91µg | 9% |
| Phosphorus | 338mg | 285mg | 8% |
| Calcium | 92mg | 33mg | 6% |
| Magnesium | 18mg | 37mg | 5% |
| Vitamin B5 | 0.68mg | 0.95mg | 5% |
| Protein | 25.55g | 23.8g | 4% |
| Fats | 1.95g | 4.48g | 4% |
| Cholesterol | 67mg | 56mg | 4% |
| Polyunsaturated fat | 0.552g | 1.212g | 4% |
| Saturated fat | 0.188g | 0.85g | 3% |
| Vitamin B3 | 3.354mg | 3mg | 2% |
| Monounsaturated fat | 0.172g | 1.014g | 2% |
| Calories | 148kcal | 172kcal | 1% |
| Carbs | 5.13g | 7.39g | 1% |
| Zinc | 2.73mg | 2.67mg | 1% |
| Vitamin B6 | 0.11mg | 0.1mg | 1% |
| Net carbs | 5.13g | 7.39g | N/A |
| Vitamin B2 | 0.426mg | 0.42mg | 0% |
| Tryptophan | 0.286mg | 0.267mg | 0% |
| Threonine | 1.099mg | 1.025mg | 0% |
| Isoleucine | 1.112mg | 1.036mg | 0% |
| Leucine | 1.798mg | 1.676mg | 0% |
| Lysine | 1.909mg | 1.779mg | 0% |
| Methionine | 0.576mg | 0.537mg | 0% |
| Phenylalanine | 0.915mg | 0.853mg | 0% |
| Valine | 1.116mg | 1.04mg | 0% |
| Histidine | 0.49mg | 0.457mg | 0% |
| Omega-3 - EPA | 0.138g | 0.276g | N/A |
| Omega-3 - DHA | 0.146g | 0.506g | N/A |
| Omega-3 - DPA | 0.104g | 0.044g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +17.3% |
| Contains more FatsFats | +129.7% |
| Contains more CarbsCarbs | +44.1% |
~equal in
Protein
~23.8g
~equal in
Water
~61.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.9% |
| Contains more Mono. FatMonounsaturated fat | +489.5% |
| Contains more Poly. FatPolyunsaturated fat | +119.6% |
