Mollusks vs Crustaceans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mollusks, abalone, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Mollusks 105
Crustaceans 95
Protein (g)
Mollusks 17.1
Crustaceans 7.62
Carbs (g)
Mollusks 6.01
Crustaceans 15.0
Fat (g)
Mollusks 0.760
Crustaceans 0.460
Fiber (g)
Mollusks 0
Crustaceans 0.500
Quick answers
Which has more protein?
Mollusks, abalone, mixed species, raw — 17.1g vs 7.62g per 100g.
Which has fewer calories?
Crustaceans, crab, alaska king, imitation, made from surimi — 95 vs 105 kcal per 100g.
Which is more nutrient-dense?
Mollusks, abalone, mixed species, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Mollusks | Crustaceans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 105 kcal | 95 kcal | +11% |
| Macronutrients | |||
| Water | 74.6 g | 74.7 g | = |
| Protein | 17.1 g | 7.62 g | +124% |
| Total lipid (fat) | 0.760 g | 0.460 g | +65% |
| Carbohydrate, by difference | 6.01 g | 15.0 g | -60% |
| Fiber, total dietary | 0 g | 0.500 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.149 g | 0.216 g | -31% |
| Fatty acids, total monounsaturated | 0.107 g | 0.275 g | -61% |
| Fatty acids, total trans | — | 0.008 g | |
| Cholesterol | 85.0 mg | 20.0 mg | +325% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.190 mg | 0.030 mg | +533% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.080 mg | +25% |
| Niacin (Vitamin B3) | 1.50 mg | 0.620 mg | +142% |
| Pantothenic acid (Vitamin B5) | 3.00 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.150 mg | 0.130 mg | +15% |
| Biotin (Vitamin B7) | 5.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.0 mg | 13.0 mg | +400% |
| Vitamin B-12 — Cobalamin | 0.730 ug | 0.570 ug | +28% |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 4.00 mg | 0.170 mg | +2253% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 31.0 mg | 13.0 mg | +138% |
| Iron, Fe | 3.19 mg | 0.390 mg | +718% |
| Magnesium, Mg | 48.0 mg | 43.0 mg | +12% |
| Phosphorus, P | 190 mg | 282 mg | -33% |
| Potassium, K | 250 mg | 90.0 mg | +178% |
| Sodium, Na | 301 mg | 529 mg | -43% |
| Zinc, Zn | 0.820 mg | 0.330 mg | +148% |
| Copper, Cu | 0.196 mg | 0.032 mg | +512% |
| Manganese, Mn | 0.040 mg | 0.011 mg | +264% |
| Selenium, Se | 44.8 ug | 22.3 ug | +101% |
| Other Nutrients | |||
| Energy | 439 kj | 396 kj | +11% |
| Ash | 1.57 g | 2.26 g | -31% |
| Total Sugars | 0 g | 6.25 g | -100% |
| Sucrose | — | 2.95 g | |
| Glucose | — | 2.68 g | |
| Fructose | — | 0.620 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 3.50 g | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 0 ug | |
| Betaine | — | 1.80 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 2.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 7.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.100 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.040 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.030 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0 ug | = |
| Vitamin K1 — Phylloquinone | 23.0 ug | 0.400 ug | +5650% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.002 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.002 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.017 g | -100% |
| SFA 14:0 (Myristic acid) | 0.023 g | 0.018 g | +28% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 0.103 g | 0.106 g | -3% |
| SFA 17:0 (Margaric acid) | — | 0.002 g | |
| SFA 18:0 (Stearic acid) | 0.021 g | 0.047 g | -55% |
| SFA 20:0 (Arachidic acid) | — | 0.002 g | |
| SFA 22:0 (Behenic acid) | — | 0.001 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.018 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | 0.014 g | +43% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.009 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.087 g | 0.113 g | -23% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.121 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.003 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.005 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.104 g | 0.143 g | -27% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.007 g | 0.012 g | -42% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.089 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.005 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.008 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.049 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.041 g | 0.001 g | +4000% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.028 g | -100% |
| Fatty acids, total trans-monoenoic | — | 0.008 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.008 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.192 g | 0.075 g | +156% |
| Threonine (EAA) | 0.736 g | 0.285 g | +158% |
| Isoleucine (EAA, BCAA) | 0.744 g | 0.230 g | +223% |
| Leucine (EAA, BCAA) | 1.20 g | 0.607 g | +98% |
| Lysine (EAA) | 1.28 g | 0.707 g | +81% |
| Methionine (EAA) | 0.386 g | 0.261 g | +48% |
| Cystine (conditionally essential) | 0.224 g | 0.080 g | +180% |
| Phenylalanine (EAA) | 0.613 g | 0.260 g | +136% |
| Tyrosine (conditionally essential) | 0.547 g | 0.219 g | +150% |
| Valine (EAA, BCAA) | 0.747 g | 0.286 g | +161% |
| Arginine (conditionally essential) | 1.25 g | 0.488 g | +156% |
| Histidine (EAA) | 0.328 g | 0.156 g | +110% |
| Alanine | 1.03 g | 0.432 g | +139% |
| Aspartic acid | 1.65 g | 0.894 g | +85% |
| Glutamic acid | 2.33 g | 1.44 g | +62% |
| Glycine (conditionally essential) | 1.07 g | 0.276 g | +288% |
| Proline (conditionally essential) | 0.698 g | 0.328 g | +113% |
| Serine | 0.766 g | 0.457 g | +68% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0.050 mg | |
| Genistein | — | 0.050 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.500 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.200 mg | |
| Choline from sphingomyelin | — | 0.300 mg | |
| Free Choline | — | 0.800 mg | |
| Total Choline | — | 13.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.100 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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