Clams vs. Almonds
Nutrition comparison of Cooked Clams and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and almonds:
- Both almonds and clams are high in calcium, calories, iron, potassium and protein.
- Almond has more riboflavin, however, clam contains more Vitamin B12.
- Almond is an excellent source of Vitamin E and dietary fiber.
- Clam has 3.2 times less carbohydrates than almond.
- Clam has signficantly less saturated fat than almond.
- Clam is an excellent source of Vitamin A and Vitamin C.
- For omega-3 fatty acids, clam has more dha, epa and dpa than almond.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and clams are high in calories. Almond has 291% more calories than clam - almond has 579 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in fat and similar to almonds for carbs. Clams has a macronutrient ratio of 73:15:13 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Almonds | |
|---|---|---|
| Protein | 73% | 14% |
| Carbohydrates | 15% | 14% |
| Fat | 13% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 3.2 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than clam - almond has 12.5g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than almond - almond has 4.4g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both almonds and clams are high in protein. Clam has 21% more protein than almond - almond has 21.2g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
trans fat
Both almonds and clams are low in trans fat - almond has 0.02g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Almond has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than almond - clam has 22.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than almond - clam has 171ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than clam - almond has 25.6mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, however, clam contains more Vitamin B12. Both clams and almonds contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Clams | Almonds | |
|---|---|---|
| Thiamin | 0.15 MG | 0.205 MG |
| Riboflavin | 0.426 MG | 1.138 MG |
| Niacin | 3.354 MG | 3.618 MG |
| Pantothenic acid | 0.68 MG | 0.471 MG |
| Vitamin B6 | 0.11 MG | 0.137 MG |
| Folate | 29 UG | 44 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both almonds and clams are high in calcium. Almond has 192% more calcium than clam - almond has 269mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both almonds and clams are high in iron. Almond has 32% more iron than clam - almond has 3.7mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both almonds and clams are high in potassium. Almond has 17% more potassium than clam - almond has 733mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, clam has more DHA, EPA and DPA than almond per 100 grams. Both clams and almonds contain small amounts of alpha linoleic acid (ALA).
| Clams | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.003 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than clam per 100 grams.
| Clams | Almonds | |
|---|---|---|
| linoleic acid | 0.032 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.032 G | 12.326 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 (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or clams contain more calories in 100 grams?Both almonds and clams are high in calories. Almond has 290% more calories than clam - almond has 579 calories in 100g and clam has 148 calories.
Is almonds or clams better for protein?
Both almonds and clams are high in protein. Clam has 20% more protein than almond - almond has 21.2g of protein per 100 grams and clam has 25.6g of protein.
Does almonds or clams contain more calcium?
Both almonds and clams are high in calcium. Almond has 190% more calcium than clam - almond has 269mg of calcium in 100 grams and clam has 92mg of calcium.
Does almonds or clams contain more iron?
Both almonds and clams are high in iron. Almond has 30% more iron than clam - almond has 3.7mg of iron in 100 grams and clam has 2.8mg of iron.
Does almonds or clams contain more potassium?
Both almonds and clams are high in potassium. Almond has 20% more potassium than clam - almond has 733mg of potassium in 100 grams and clam has 628mg of potassium.