Goat Cheese vs. Clams
Nutrition comparison of Goat Cheese and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and clams:
- Both clams and goat cheese are high in Vitamin A, calcium, calories and protein.
- Clam has more niacin, pantothenic acid, folate and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both clams and goat cheese are high in calories. Goat cheese has 146% more calories than clam - clam has 148 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to clams per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Clams | |
|---|---|---|
| Protein | 24% | 73% |
| Carbohydrates | ~ | 15% |
| Fat | 76% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and goat cheese contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Goat cheese and clams contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both clams and goat cheese are high in protein. Clam has 18% more protein than goat cheese - clam has 25.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and clam has 99% less saturated fat than goat cheese - clam has 0.19g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Clams and goat cheese contain similar amounts of cholesterol - clam has 67mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than goat cheese - clam has 22.1mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Both clams and goat cheese are high in Vitamin A. Goat cheese has 138% more Vitamin A than clam - clam has 171ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than clam - goat cheese has 22iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Goat cheese and clams contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Goat cheese and clams contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more niacin, pantothenic acid, folate and Vitamin B12. Both goat cheese and clams contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Goat Cheese | Clams | |
|---|---|---|
| Thiamin | 0.072 MG | 0.15 MG |
| Riboflavin | 0.676 MG | 0.426 MG |
| Niacin | 1.148 MG | 3.354 MG |
| Pantothenic acid | 0.19 MG | 0.68 MG |
| Vitamin B6 | 0.06 MG | 0.11 MG |
| Folate | 2 UG | 29 UG |
| Vitamin B12 | 0.22 UG | 98.89 UG |
Minerals
calcium
Both clams and goat cheese are high in calcium. Goat cheese has 224% more calcium than clam - clam has 92mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Clam is a great source of iron and it has 73% more iron than goat cheese - clam has 2.8mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Clam is an excellent source of potassium and it has 297% more potassium than goat cheese - clam has 628mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than clam per 100 grams.
| Goat Cheese | Clams | |
|---|---|---|
| linoleic acid | 0.709 G | 0.032 G |
| other omega 6 | ~ | 0.082 G |
| Total | 0.709 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 Goat Cheese or Clams .
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Clams (Mollusks, clam, mixed species, cooked, moist heat) .
Goat Cheese 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 clams or goat cheese contain more calories in 100 grams?Both clams and goat cheese are high in calories. Goat cheese has 150% more calories than clam - clam has 148 calories in 100g and goat cheese has 364 calories.
Is clams or goat cheese better for protein?
Both clams and goat cheese are high in protein. Clam has 20% more protein than goat cheese - clam has 25.6g of protein per 100 grams and goat cheese has 21.6g of protein.
Does clams or goat cheese contain more calcium?
Both clams and goat cheese are high in calcium. Goat cheese has 220% more calcium than clam - clam has 92mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does clams or goat cheese contain more potassium?
Clam is a rich source of potassium and it has 300% more potassium than goat cheese - clam has 628mg of potassium in 100 grams and goat cheese has 158mg of potassium.