Clams vs. Avocado
Nutrition comparison of Cooked Clams and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and avocado:
- Both avocado and clams are high in calories and potassium.
- Avocado is an excellent source of dietary fiber.
- Clam has 10.3 times less saturated fat than avocado.
- Clam has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid, Vitamin B6 and folate.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and protein.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and clams are high in calories. Avocado has 13% more calories than clam - avocado has 167 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, lighter in carbs and much lighter in fat compared to avocado per calorie. Clams has a macronutrient ratio of 73:15:13 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Avocado | |
|---|---|---|
| Protein | 73% | 4% |
| Carbohydrates | 15% | 19% |
| Fat | 13% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and clams contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than clam - avocado has 6.8g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Avocado and clams contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 12 times more protein than avocado - avocado has 2g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 10.3 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Avocado has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 151% more Vitamin C than avocado - avocado has 8.8mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has 23 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Avocado has more Vitamin E than clam - avocado has 2mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than clam - avocado has 21ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid, Vitamin B6 and folate. Both clams and avocado contain significant amounts of thiamin and niacin.
| Clams | Avocado | |
|---|---|---|
| Thiamin | 0.15 MG | 0.075 MG |
| Riboflavin | 0.426 MG | 0.143 MG |
| Niacin | 3.354 MG | 1.912 MG |
| Pantothenic acid | 0.68 MG | 1.463 MG |
| Vitamin B6 | 0.11 MG | 0.287 MG |
| Folate | 29 UG | 89 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 608% more calcium than avocado - avocado has 13mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 361% more iron than avocado - avocado has 0.61mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both avocado and clams are high in potassium. Clam has 24% more potassium than avocado - avocado has 507mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than avocado per 100 grams.
| Clams | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.125 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than clam per 100 grams.
| Clams | Avocado | |
|---|---|---|
| linoleic acid | 0.032 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.032 G | 1.689 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 (%) |
Avocado 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 avocado or clams contain more calories in 100 grams?Both avocado and clams are high in calories. Avocado has 10% more calories than clam - avocado has 167 calories in 100g and clam has 148 calories.
Is avocado or clams better for protein?
Clam is a fantastic source of protein and it has 12 times more protein than avocado - avocado has 2g of protein per 100 grams and clam has 25.6g of protein.
Does avocado or clams contain more calcium?
Clam is a rich source of calcium and it has 610% more calcium than avocado - avocado has 13mg of calcium in 100 grams and clam has 92mg of calcium.
Does avocado or clams contain more potassium?
Both avocado and clams are high in potassium. Clam has 20% more potassium than avocado - avocado has 507mg of potassium in 100 grams and clam has 628mg of potassium.