Clams vs. Lobster
Nutrition comparison of Cooked Clams and Cooked Lobster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
cooked
lobster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and lobster:
- Both clams and lobster are high in calcium, calories, potassium and protein.
- Clam has more thiamin, riboflavin, folate and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A and Vitamin C.
- For omega-3 fatty acids, lobster has more epa than clam, however, clam contains more dpa than lobster.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both clams and lobster are high in calories. Clam is very similar to lobster for calories - clam has 148 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, clams is lighter in protein, heavier in carbs and similar to lobster for fat. Clams has a macronutrient ratio of 73:15:13 and for lobster, 78:9:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Lobster | |
|---|---|---|
| Protein | 73% | 78% |
| Carbohydrates | 15% | 9% |
| Fat | 13% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and lobster contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and lobster has 3.1g of carbohydrates.
Protein
protein
Both clams and lobster are high in protein. Clam is very similar to clam for protein - clam has 25.6g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Both clams and lobster are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
cholesterol
Clams and lobster contain similar amounts of cholesterol - clam has 67mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 952% more Vitamin C than lobster - clam has 22.1mg of Vitamin C per 100 grams and lobster has 2.1mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has 27 times more Vitamin A than lobster - clam has 171ug of Vitamin A per 100 grams and lobster has 6ug of Vitamin A.
The B Vitamins
Clam has more thiamin, riboflavin, folate and Vitamin B12. Both clams and lobster contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Clams | Lobster | |
|---|---|---|
| Thiamin | 0.15 MG | 0.009 MG |
| Riboflavin | 0.426 MG | 0.056 MG |
| Niacin | 3.354 MG | 4.898 MG |
| Pantothenic acid | 0.68 MG | 0.404 MG |
| Vitamin B6 | 0.11 MG | 0.173 MG |
| Folate | 29 UG | 1 UG |
| Vitamin B12 | 98.89 UG | 4.04 UG |
Minerals
calcium
Both clams and lobster are high in calcium. Clam has 46% more calcium than lobster - clam has 92mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Clam is a great source of iron and it has 99% more iron than lobster - clam has 2.8mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Both clams and lobster are high in potassium. Clam has 202% more potassium than lobster - clam has 628mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lobster has more epa than clam per 100 grams, however, clam contains more dpa than lobster per 100 grams. Both clams and lobster contain significant amounts of DHA.
| Clams | Lobster | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| DHA | 0.146 G | 0.139 G |
| EPA | 0.138 G | 0.341 G |
| DPA | 0.104 G | 0.044 G |
| Total | 0.396 G | 0.534 G |
omega 6s
Comparing omega-6 fatty acids, both clams and lobster contain small amounts of linoleic acid.
| Clams | Lobster | |
|---|---|---|
| linoleic acid | 0.032 G | 0.017 G |
| other omega 6 | 0.082 G | 0.198 G |
| Total | 0.114 G | 0.215 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Clams g
()
|
Daily Values (%) |
Cooked Lobster g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does clams or lobster contain more calories in 100 grams?Both clams and lobster are high in calories. Clam is quite similar to lobster for calories - clam has 148 calories in 100g and lobster has 143 calories.
Is clams or lobster better for protein?
Both clams and lobster are high in protein. Clam is very similar to clam for protein - clam has 25.6g of protein per 100 grams and lobster has 26.4g of protein.
Does clams or lobster contain more calcium?
Both clams and lobster are high in calcium. Clam has 50% more calcium than lobster - clam has 92mg of calcium in 100 grams and lobster has 63mg of calcium.
Does clams or lobster contain more potassium?
Both clams and lobster are high in potassium. Clam has 200% more potassium than lobster - clam has 628mg of potassium in 100 grams and lobster has 208mg of potassium.