Mollusks vs Crustaceans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Mollusks, clam, mixed species, raw is higher in more vitamins & minerals

Calories (kcal)

Mollusks 86
Crustaceans 95

Protein (g)

Mollusks 14.7
Crustaceans 7.62

Carbs (g)

Mollusks 3.57
Crustaceans 15.0

Fat (g)

Mollusks 0.960
Crustaceans 0.460

Fiber (g)

Mollusks 0
Crustaceans 0.500

Quick answers

Which has more protein?

Mollusks, clam, mixed species, raw — 14.7g vs 7.62g per 100g.

Which has fewer calories?

Mollusks, clam, mixed species, raw — 86 vs 95 kcal per 100g.

Which is more nutrient-dense?

Mollusks, clam, 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
Energy
Energy 86 kcal 95 kcal
Macronutrients
Water 79.0 g 74.7 g
Protein 14.7 g 7.62 g
Total lipid (fat) 0.960 g 0.460 g
Carbohydrate, by difference 3.57 g 15.0 g
Fiber, total dietary 0 g 0.500 g
Fats & Fatty Acids
Fatty acids, total saturated 0.187 g 0.216 g
Fatty acids, total monounsaturated 0.120 g 0.275 g
Fatty acids, total trans 0.015 g 0.008 g
Cholesterol 30.0 mg 20.0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.015 mg 0.030 mg
Riboflavin (Vitamin B2) 0.040 mg 0.080 mg
Niacin (Vitamin B3) 0.350 mg 0.620 mg
Pantothenic acid (Vitamin B5) 0.148 mg 0 mg
Vitamin B-6 — Pyridoxine 0.010 mg 0.130 mg
Biotin (Vitamin B7) 5.00 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 65.0 mg 13.0 mg
Vitamin B-12 — Cobalamin 11.3 ug 0.570 ug
Vitamin A, RAE 90.0 ug 0 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0.680 mg 0.170 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug 0 ug
Minerals
Calcium, Ca 39.0 mg 13.0 mg
Iron, Fe 1.62 mg 0.390 mg
Magnesium, Mg 19.0 mg 43.0 mg
Phosphorus, P 198 mg 282 mg
Potassium, K 46.0 mg 90.0 mg
Sodium, Na 601 mg 529 mg
Zinc, Zn 0.510 mg 0.330 mg
Copper, Cu 0.053 mg 0.032 mg
Manganese, Mn 0.085 mg 0.011 mg
Selenium, Se 30.6 ug 22.3 ug
Other Nutrients
Energy 360 kj 396 kj
Ash 1.82 g 2.26 g
Total Sugars 0 g 6.25 g
Sucrose 0 g 2.95 g
Glucose 0 g 2.68 g
Fructose 0 g 0.620 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Starch 1.40 g 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 90.0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 300 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) 0.020 mg 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.890 mg 0.100 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.380 mg 0.040 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.030 mg 0.030 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0.010 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) 1.00 IU 0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) 0 ug 0 ug
Vitamin K1 — Phylloquinone 0.200 ug 0.400 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 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
SFA 10:0 (Capric acid) 0 g 0.002 g
SFA 12:0 (Lauric acid) 0.004 g 0.017 g
SFA 14:0 (Myristic acid) 0.008 g 0.018 g
SFA 15:0 (Pentadecanoic acid) 0.002 g 0.001 g
SFA 16:0 (Palmitic acid) 0.110 g 0.106 g
SFA 17:0 (Margaric acid) 0.008 g 0.002 g
SFA 18:0 (Stearic acid) 0.050 g 0.047 g
SFA 20:0 (Arachidic acid) 0.004 g 0.002 g
SFA 22:0 (Behenic acid) 0 g 0.001 g
SFA 24:0 (Lignoceric acid) 0.001 g 0.018 g
MUFA 14:1 (Myristoleic acid) 0 g 0 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.020 g 0.014 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.012 g 0.009 g
MUFA 17:1 (Heptadecenoic acid) 0.034 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.060 g 0.113 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 0.054 g 0.121 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.007 g 0.003 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0.005 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0 g 0.003 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g 0 g
Fatty acids, total polyunsaturated 0.192 g 0.143 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.042 g 0.012 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 0.027 g 0.089 g
PUFA 18:2 CLAs 0.014 g 0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.015 g 0.005 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.015 g 0.008 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g 0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0.001 g 0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.004 g 0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0.001 g —
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0 g 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0.001 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.011 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.043 g 0 g
PUFA 22:4 (Omega-6, Adrenic acid) 0.005 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.007 g 0.001 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.064 g 0.028 g
Fatty acids, total trans-monoenoic 0.014 g 0.008 g
TFA 16:1 t 0.008 g 0 g
TFA 18:1 t 0.006 g 0.008 g
TFA 22:1 t 0 g 0 g
TFA 18:2 t not further defined 0.001 g 0 g
Fatty acids, total trans-polyenoic 0.001 g 0 g
Tryptophan (EAA) 0.205 g 0.075 g
Threonine (EAA) 0.700 g 0.285 g
Isoleucine (EAA, BCAA) 0.693 g 0.230 g
Leucine (EAA, BCAA) 1.20 g 0.607 g
Lysine (EAA) 1.12 g 0.707 g
Methionine (EAA) 0.423 g 0.261 g
Cystine (conditionally essential) 0.175 g 0.080 g
Phenylalanine (EAA) 0.560 g 0.260 g
Tyrosine (conditionally essential) 0.597 g 0.219 g
Valine (EAA, BCAA) 0.743 g 0.286 g
Arginine (conditionally essential) 1.21 g 0.488 g
Histidine (EAA) 0.300 g 0.156 g
Alanine 0.885 g 0.432 g
Aspartic acid 1.61 g 0.894 g
Glutamic acid 2.25 g 1.44 g
Glycine (conditionally essential) 0.640 g 0.276 g
Proline (conditionally essential) 0.500 g 0.328 g
Serine 0.690 g 0.457 g
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
Purines
Purine, adenine 14.0 mg —
Purine, guanine 24.0 mg —
Purine, hypoxanthine 12.0 mg —
Purine, xanthine 86.0 mg —
Purines, total 136 mg —

* 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, raw nutrition facts Crustaceans, crab, alaska king, imitation, made from surimi nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin B-12 — Cobalamin +1879% in Mollusks, clam, mixed species, raw Manganese, Mn +673% in Mollusks, clam, mixed species, raw Choline, total +400% in Mollusks, clam, mixed species, raw Iron, Fe +315% in Mollusks, clam, mixed species, raw

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