Mollusks vs Crustaceans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mollusks, clam, mixed species, cooked, moist heat is higher in more vitamins & minerals
Calories (kcal)
Mollusks 148
Crustaceans 97
Protein (g)
Mollusks 25.5
Crustaceans 19.4
Carbs (g)
Mollusks 5.13
Crustaceans 0
Fat (g)
Mollusks 1.95
Crustaceans 1.54
Fiber (g)
Mollusks 0
Crustaceans 0
Quick answers
Which has more protein?
Mollusks, clam, mixed species, cooked, moist heat — 25.5g vs 19.4g per 100g.
Which has fewer calories?
Crustaceans, crab, alaska king, cooked, moist heat — 97 vs 148 kcal per 100g.
Which is more nutrient-dense?
Mollusks, clam, mixed species, cooked, moist heat 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 | 148 kcal | 97 kcal | +53% |
| Macronutrients | |||
| Water | 63.6 g | 77.6 g | -18% |
| Protein | 25.5 g | 19.4 g | +32% |
| Total lipid (fat) | 1.95 g | 1.54 g | +27% |
| Carbohydrate, by difference | 5.13 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.188 g | 0.133 g | +41% |
| Fatty acids, total monounsaturated | 0.172 g | 0.185 g | -7% |
| Cholesterol | 67.0 mg | 53.0 mg | +26% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 22.1 mg | 7.60 mg | +191% |
| Thiamin (Vitamin B1) | 0.150 mg | 0.053 mg | +183% |
| Riboflavin (Vitamin B2) | 0.426 mg | 0.055 mg | +675% |
| Niacin (Vitamin B3) | 3.35 mg | 1.34 mg | +150% |
| Pantothenic acid (Vitamin B5) | 0.680 mg | 0.400 mg | +70% |
| Vitamin B-6 — Pyridoxine | 0.110 mg | 0.180 mg | -39% |
| Biotin (Vitamin B7) | 29.0 ug | 51.0 ug | -43% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 98.9 ug | 11.5 ug | +760% |
| Vitamin A, RAE | 171 ug | 9.00 ug | +1800% |
| Minerals | |||
| Calcium, Ca | 92.0 mg | 59.0 mg | +56% |
| Iron, Fe | 2.81 mg | 0.760 mg | +270% |
| Magnesium, Mg | 18.0 mg | 63.0 mg | -71% |
| Phosphorus, P | 338 mg | 280 mg | +21% |
| Potassium, K | 628 mg | 262 mg | +140% |
| Sodium, Na | 1202 mg | 1072 mg | +12% |
| Zinc, Zn | 2.73 mg | 7.62 mg | -64% |
| Copper, Cu | 0.688 mg | 1.18 mg | -42% |
| Manganese, Mn | 1.00 mg | 0.040 mg | +2400% |
| Selenium, Se | 64.0 ug | 40.0 ug | +60% |
| Other Nutrients | |||
| Energy | 618 kj | 406 kj | +52% |
| Ash | 3.74 g | 1.85 g | +102% |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 51.0 ug | -43% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 51.0 ug | -43% |
| Retinol | — | 9.00 ug | |
| Vitamin A, IU | 570 IU | 29.0 IU | +1866% |
| SFA 10:0 (Capric acid) | — | 0.003 g | |
| SFA 12:0 (Lauric acid) | — | 0.004 g | |
| SFA 14:0 (Myristic acid) | 0.026 g | 0.015 g | +73% |
| SFA 16:0 (Palmitic acid) | 0.120 g | 0.087 g | +38% |
| SFA 18:0 (Stearic acid) | 0.036 g | 0.019 g | +89% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.044 g | 0.041 g | +7% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.068 g | 0.089 g | -24% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.036 g | 0.014 g | +157% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.012 g | 0.038 g | -68% |
| Fatty acids, total polyunsaturated | 0.552 g | 0.536 g | +3% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.032 g | 0.020 g | +60% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.008 g | 0.014 g | -43% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.032 g | 0.015 g | +113% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.082 g | 0.043 g | +91% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.138 g | 0.295 g | -53% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.104 g | 0.031 g | +235% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.146 g | 0.118 g | +24% |
| Tryptophan (EAA) | 0.286 g | 0.269 g | +6% |
| Threonine (EAA) | 1.10 g | 0.783 g | +40% |
| Isoleucine (EAA, BCAA) | 1.11 g | 0.938 g | +19% |
| Leucine (EAA, BCAA) | 1.80 g | 1.54 g | +17% |
| Lysine (EAA) | 1.91 g | 1.68 g | +13% |
| Methionine (EAA) | 0.576 g | 0.545 g | +6% |
| Cystine (conditionally essential) | 0.335 g | 0.217 g | +54% |
| Phenylalanine (EAA) | 0.915 g | 0.817 g | +12% |
| Tyrosine (conditionally essential) | 0.817 g | 0.644 g | +27% |
| Valine (EAA, BCAA) | 1.12 g | 0.910 g | +23% |
| Arginine (conditionally essential) | 1.86 g | 1.69 g | +10% |
| Histidine (EAA) | 0.490 g | 0.393 g | +25% |
| Alanine | 1.54 g | 1.10 g | +41% |
| Aspartic acid | 2.46 g | 2.00 g | +23% |
| Glutamic acid | 3.47 g | 3.30 g | +5% |
| Glycine (conditionally essential) | 1.60 g | 1.17 g | +37% |
| Proline (conditionally essential) | 1.04 g | 0.638 g | +63% |
| Serine | 1.14 g | 0.762 g | +50% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Mollusks, clam, mixed species, cooked, moist heat nutrition facts Crustaceans, crab, alaska king, cooked, moist heat nutrition facts Compare other foods →
Dig deeper — biggest differences
Manganese, Mn +2400% in Mollusks, clam, mixed species, cooked, moist heat Vitamin A, RAE +1800% in Mollusks, clam, mixed species, cooked, moist heat Vitamin B-12 — Cobalamin +760% in Mollusks, clam, mixed species, cooked, moist heat Riboflavin (Vitamin B2) +675% in Mollusks, clam, mixed species, cooked, moist heat
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