Clams vs. Banana
Nutrition comparison of Cooked Clams and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and banana:
- Both clams and banana are high in potassium.
- Banana is a great source of dietary fiber.
- Clam has 3.4 times less carbohydrates than banana.
- Clam has more thiamin, riboflavin, niacin and Vitamin B12, however, banana contains more Vitamin B6.
- 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 Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and banana has 40% less calories than clam - clam has 148 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to banana per calorie. Clams has a macronutrient ratio of 73:15:13 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Banana | |
|---|---|---|
| Protein | 73% | 5% |
| Carbohydrates | 15% | 93% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 3.4 times less carbohydrates than banana - clam has 5.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than clam - banana has 2.6g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than banana - banana has 12.2g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 22 times more protein than banana - clam has 25.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both clams and banana are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Banana has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 154% more Vitamin C than banana - clam has 22.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has 56 times more Vitamin A than banana - clam has 171ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Banana and clams contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Banana and clams contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, niacin and Vitamin B12, however, banana contains more Vitamin B6. Both clams and banana contain significant amounts of pantothenic acid and folate.
| Clams | Banana | |
|---|---|---|
| Thiamin | 0.15 MG | 0.031 MG |
| Riboflavin | 0.426 MG | 0.073 MG |
| Niacin | 3.354 MG | 0.665 MG |
| Pantothenic acid | 0.68 MG | 0.334 MG |
| Vitamin B6 | 0.11 MG | 0.367 MG |
| Folate | 29 UG | 20 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 17 times more calcium than banana - clam has 92mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Clam is a great source of iron and it has 981% more iron than banana - clam has 2.8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both clams and banana are high in potassium. Clam has 75% more potassium than banana - clam has 628mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than banana per 100 grams.
| Clams | Banana | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.027 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both clams and banana contain small amounts of linoleic acid.
| Clams | Banana | |
|---|---|---|
| linoleic acid | 0.032 G | 0.046 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.046 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 (%) |
Banana 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 clams or banana contain more calories in 100 grams?Clam is high in calories and banana has 40% less calories than clam - clam has 148 calories in 100g and banana has 89 calories.
Is clams or banana better for protein?
Clam is a fantastic source of protein and it has 22 times more protein than banana - clam has 25.6g of protein per 100 grams and banana has 1.1g of protein.
Does clams or banana have more carbohydrates?
By weight, clam has 3.4 times fewer carbohydrates than banana - clam has 5.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does clams or banana contain more calcium?
Clam is a rich source of calcium and it has 17 times more calcium than banana - clam has 92mg of calcium in 100 grams and banana has 5mg of calcium.
Does clams or banana contain more potassium?
Both clams and banana are high in potassium. Clam has 80% more potassium than banana - clam has 628mg of potassium in 100 grams and banana has 358mg of potassium.