Mollusks vs Crustaceans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mollusks, mussel, blue, raw is higher in more vitamins & minerals
Calories (kcal)
Mollusks 86
Crustaceans 97
Protein (g)
Mollusks 11.9
Crustaceans 19.4
Carbs (g)
Mollusks 3.69
Crustaceans 0
Fat (g)
Mollusks 2.24
Crustaceans 1.54
Fiber (g)
Mollusks 0
Crustaceans 0
Quick answers
Which has more protein?
Crustaceans, crab, alaska king, cooked, moist heat — 19.4g vs 11.9g per 100g.
Which has fewer calories?
Mollusks, mussel, blue, raw — 86 vs 97 kcal per 100g.
Which is more nutrient-dense?
Mollusks, mussel, blue, 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 | 86 kcal | 97 kcal | -11% |
| Macronutrients | |||
| Water | 80.6 g | 77.6 g | +4% |
| Protein | 11.9 g | 19.4 g | -39% |
| Total lipid (fat) | 2.24 g | 1.54 g | +45% |
| Carbohydrate, by difference | 3.69 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.425 g | 0.133 g | +220% |
| Fatty acids, total monounsaturated | 0.507 g | 0.185 g | +174% |
| Cholesterol | 28.0 mg | 53.0 mg | -47% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 8.00 mg | 7.60 mg | +5% |
| Thiamin (Vitamin B1) | 0.160 mg | 0.053 mg | +202% |
| Riboflavin (Vitamin B2) | 0.210 mg | 0.055 mg | +282% |
| Niacin (Vitamin B3) | 1.60 mg | 1.34 mg | +19% |
| Pantothenic acid (Vitamin B5) | 0.500 mg | 0.400 mg | +25% |
| Vitamin B-6 — Pyridoxine | 0.050 mg | 0.180 mg | -72% |
| Biotin (Vitamin B7) | 42.0 ug | 51.0 ug | -18% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 12.0 ug | 11.5 ug | +4% |
| Vitamin A, RAE | 48.0 ug | 9.00 ug | +433% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.550 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 59.0 mg | -56% |
| Iron, Fe | 3.95 mg | 0.760 mg | +420% |
| Magnesium, Mg | 34.0 mg | 63.0 mg | -46% |
| Phosphorus, P | 197 mg | 280 mg | -30% |
| Potassium, K | 320 mg | 262 mg | +22% |
| Sodium, Na | 286 mg | 1072 mg | -73% |
| Zinc, Zn | 1.60 mg | 7.62 mg | -79% |
| Copper, Cu | 0.094 mg | 1.18 mg | -92% |
| Manganese, Mn | 3.40 mg | 0.040 mg | +8400% |
| Selenium, Se | 44.8 ug | 40.0 ug | +12% |
| Other Nutrients | |||
| Energy | 360 kj | 406 kj | -11% |
| Ash | 1.59 g | 1.85 g | -14% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | 51.0 ug | -18% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | 51.0 ug | -18% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 48.0 ug | 9.00 ug | +433% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 160 IU | 29.0 IU | +452% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | 0.003 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.004 g | -100% |
| SFA 14:0 (Myristic acid) | 0.059 g | 0.015 g | +293% |
| SFA 16:0 (Palmitic acid) | 0.294 g | 0.087 g | +238% |
| SFA 18:0 (Stearic acid) | 0.068 g | 0.019 g | +258% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.138 g | 0.041 g | +237% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.205 g | 0.089 g | +130% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.138 g | 0.014 g | +886% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.026 g | 0.038 g | -32% |
| Fatty acids, total polyunsaturated | 0.606 g | 0.536 g | +13% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | 0.020 g | -10% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.014 g | +43% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.035 g | 0.015 g | +133% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.070 g | 0.043 g | +63% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.188 g | 0.295 g | -36% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.022 g | 0.031 g | -29% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.253 g | 0.118 g | +114% |
| Tryptophan (EAA) | 0.133 g | 0.269 g | -51% |
| Threonine (EAA) | 0.512 g | 0.783 g | -35% |
| Isoleucine (EAA, BCAA) | 0.518 g | 0.938 g | -45% |
| Leucine (EAA, BCAA) | 0.838 g | 1.54 g | -45% |
| Lysine (EAA) | 0.889 g | 1.68 g | -47% |
| Methionine (EAA) | 0.268 g | 0.545 g | -51% |
| Cystine (conditionally essential) | 0.156 g | 0.217 g | -28% |
| Phenylalanine (EAA) | 0.426 g | 0.817 g | -48% |
| Tyrosine (conditionally essential) | 0.381 g | 0.644 g | -41% |
| Valine (EAA, BCAA) | 0.520 g | 0.910 g | -43% |
| Arginine (conditionally essential) | 0.868 g | 1.69 g | -49% |
| Histidine (EAA) | 0.228 g | 0.393 g | -42% |
| Alanine | 0.720 g | 1.10 g | -34% |
| Aspartic acid | 1.15 g | 2.00 g | -43% |
| Glutamic acid | 1.62 g | 3.30 g | -51% |
| Glycine (conditionally essential) | 0.744 g | 1.17 g | -36% |
| Proline (conditionally essential) | 0.486 g | 0.638 g | -24% |
| Serine | 0.533 g | 0.762 g | -30% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 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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