Clams vs. Chicken
Nutrition comparison of Cooked Clams and Cooked Chicken
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
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and chicken:
- Both chicken and clams are high in calories, potassium and protein.
- Chicken has more niacin and Vitamin B6, however, clam contains more folate and Vitamin B12.
- Clam has 15.5 times less saturated fat than chicken.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and clams are high in calories. Chicken has 28% more calories than clam - chicken has 189 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, heavier in carbs and much lighter in fat compared to chicken per calorie. Clams has a macronutrient ratio of 73:15:13 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Chicken | |
|---|---|---|
| Protein | 73% | 49% |
| Carbohydrates | 15% | ~ |
| Fat | 13% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than clam - clam has 5.1g of total carbs per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and clams are high in protein. Clam has a little more protein (10%) than chicken by weight - chicken has 23.3g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 15.5 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
trans fat
Both chicken and clams are low in trans fat - chicken has 0.09g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Clam has 37% less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and clam has 67mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than chicken - clam has 22.1mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than chicken - clam has 171ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than clam - chicken has 0.39mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Chicken and clams contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Chicken has more niacin and Vitamin B6, however, clam contains more folate and Vitamin B12. Both clams and chicken contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Clams | Chicken | |
|---|---|---|
| Thiamin | 0.15 MG | 0.121 MG |
| Riboflavin | 0.426 MG | 0.302 MG |
| Niacin | 3.354 MG | 7.107 MG |
| Pantothenic acid | 0.68 MG | 1.327 MG |
| Vitamin B6 | 0.11 MG | 0.538 MG |
| Folate | 29 UG | 2 UG |
| Vitamin B12 | 98.89 UG | 0.51 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 10 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 202% more iron than chicken - chicken has 0.93mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both chicken and clams are high in potassium. Chicken has a little more potassium (8%) than clam by weight - chicken has 677mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than chicken per 100 grams.
| Clams | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.1 G |
| DHA | 0.146 G | 0.031 G |
| EPA | 0.138 G | 0.008 G |
| DPA | 0.104 G | 0.016 G |
| Total | 0.396 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than clam per 100 grams.
| Clams | Chicken | |
|---|---|---|
| linoleic acid | 0.032 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.032 G | 1.838 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 Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 chicken or clams contain more calories in 100 grams?Both chicken and clams are high in calories. Chicken has 30% more calories than clam - chicken has 189 calories in 100g and clam has 148 calories.
Is chicken or clams better for protein?
Both chicken and clams are high in protein. Clam has a little more protein ( 10%) than chicken by weight - chicken has 23.3g of protein per 100 grams and clam has 25.6g of protein.
Does chicken or clams contain more calcium?
Clam is a rich source of calcium and it has 10 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and clam has 92mg of calcium.
Does chicken or clams contain more potassium?
Both chicken and clams are high in potassium. Chicken has a little more potassium ( 10%) than clam by weight - chicken has 677mg of potassium in 100 grams and clam has 628mg of potassium.