Egg vs. Clams
Nutrition comparison of Egg and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and clams:
- Both egg and clams are high in Vitamin A, calcium, calories and protein.
- Clam has 15.6 times less saturated fat than egg.
- Clam has more thiamin, niacin and Vitamin B12, however, egg contains more pantothenic acid.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin C and potassium.
- Egg is a great source of Vitamin D.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and clams are high in calories. Egg is very similar to egg for calories - egg has 143 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, egg is much lighter in protein, lighter in carbs and much heavier in fat compared to clams per calorie. Egg has a macronutrient ratio of 36:2:62 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Clams | |
|---|---|---|
| Protein | 36% | 73% |
| Carbohydrates | 2% | 15% |
| Fat | 62% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Egg and clams contain similar amounts of carbs - egg has 0.72g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
sugar
Egg and clams contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both egg and clams are high in protein. Clam has 103% more protein than egg - egg has 12.6g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 15.6 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
trans fat
Both egg and clams are low in trans fat - egg has 0.04g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Egg is high in cholesterol and clam has 82% less cholesterol than egg - egg has 372mg 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 egg - clam has 22.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both egg and clams are high in Vitamin A. Egg is very similar to egg for Vitamin A - egg has 160ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than clam - egg has 82iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than clam - egg has 1.1mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Egg and clams contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, niacin and Vitamin B12, however, egg contains more pantothenic acid. Both egg and clams contain significant amounts of riboflavin, Vitamin B6 and folate.
| Egg | Clams | |
|---|---|---|
| Thiamin | 0.04 MG | 0.15 MG |
| Riboflavin | 0.457 MG | 0.426 MG |
| Niacin | 0.075 MG | 3.354 MG |
| Pantothenic acid | 1.533 MG | 0.68 MG |
| Vitamin B6 | 0.17 MG | 0.11 MG |
| Folate | 47 UG | 29 UG |
| Vitamin B12 | 0.89 UG | 98.89 UG |
Minerals
calcium
Both egg and clams are high in calcium. Clam has 64% more calcium than egg - egg has 56mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 61% more iron than egg - egg has 1.8mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 355% more potassium than egg - egg has 138mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, dpa and epa than egg per 100 grams.
| Egg | Clams | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.008 G |
| DHA | 0.058 G | 0.146 G |
| DPA | 0.007 G | 0.104 G |
| EPA | ~ | 0.138 G |
| Total | 0.113 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than clam per 100 grams.
| Egg | Clams | |
|---|---|---|
| other omega 6 | 0.188 G | 0.082 G |
| linoleic acid | 1.555 G | 0.032 G |
| Total | 1.743 G | 0.114 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Clams .
Egg g
()
|
Daily Values (%) |
Cooked Clams 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 egg or clams contain more calories in 100 grams?Both egg and clams are high in calories. Egg is quite similar to egg for calories - egg has 143 calories in 100g and clam has 148 calories.
Is egg or clams better for protein?
Both egg and clams are high in protein. Clam has 100% more protein than egg - egg has 12.6g of protein per 100 grams and clam has 25.6g of protein.
Does egg or clams contain more calcium?
Both egg and clams are high in calcium. Clam has 60% more calcium than egg - egg has 56mg of calcium in 100 grams and clam has 92mg of calcium.
Does egg or clams contain more potassium?
Clam is a rich source of potassium and it has 360% more potassium than egg - egg has 138mg of potassium in 100 grams and clam has 628mg of potassium.