Clams vs. Broccoli
Nutrition comparison of Cooked Clams and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and broccoli:
- Both broccoli and clams are high in Vitamin C, calcium and potassium.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Clam has more thiamin, riboflavin, niacin and Vitamin B12, however, broccoli contains more folate.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and broccoli has 77% less calories than clam - broccoli has 34 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Clams has a macronutrient ratio of 73:15:13 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Broccoli | |
|---|---|---|
| Protein | 73% | 28% |
| Carbohydrates | 15% | 65% |
| Fat | 13% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and clams contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than clam - broccoli has 2.6g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 806% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both broccoli and clams are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Broccoli has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Both broccoli and clams are high in Vitamin C. Broccoli has 304% more Vitamin C than clam - broccoli has 89.2mg 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 452% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than clam - broccoli has 0.78mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than clam - broccoli has 101.6ug 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, broccoli contains more folate. Both clams and broccoli contain significant amounts of pantothenic acid and Vitamin B6.
| Clams | Broccoli | |
|---|---|---|
| Thiamin | 0.15 MG | 0.071 MG |
| Riboflavin | 0.426 MG | 0.117 MG |
| Niacin | 3.354 MG | 0.639 MG |
| Pantothenic acid | 0.68 MG | 0.573 MG |
| Vitamin B6 | 0.11 MG | 0.175 MG |
| Folate | 29 UG | 63 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both broccoli and clams are high in calcium. Clam has 96% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 285% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both broccoli and clams are high in potassium. Clam has 99% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than broccoli per 100 grams.
| Clams | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.0215 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both clams and broccoli contain small amounts of linoleic acid.
| Clams | Broccoli | |
|---|---|---|
| linoleic acid | 0.032 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.032 G | 0.055 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 (%) |
Broccoli 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 broccoli or clams contain more calories in 100 grams?Clam is high in calories and broccoli has 80% less calories than clam - broccoli has 34 calories in 100g and clam has 148 calories.
Is broccoli or clams better for protein?
Clam is a fantastic source of protein and it has 810% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and clam has 25.6g of protein.
Does broccoli or clams have more carbohydrates?
By weight, broccoli and clams contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and clam has 5.1g of carbohydrates.
Does broccoli or clams contain more calcium?
Both broccoli and clams are high in calcium. Clam has 100% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and clam has 92mg of calcium.
Does broccoli or clams contain more potassium?
Both broccoli and clams are high in potassium. Clam has 100% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and clam has 628mg of potassium.