Clams vs. Mint
Nutrition comparison of Cooked Clams and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and mint:
- Both clams and mint are high in Vitamin A, Vitamin C, calcium, iron and potassium.
- Clam has 66% less carbohydrates than mint.
- Clam is an excellent source of protein.
- Mint has more folate, however, clam contains more Vitamin B12.
- Mint is an excellent source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and mint has 53% less calories than clam - clam has 148 calories per 100 grams and mint has 70 calories.
| Clams | Mint | |
|---|---|---|
| Protein | 73% | ~ |
| Carbohydrates | 15% | ~ |
| Fat | 13% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 66% less carbohydrates than mint - clam has 5.1g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Mint is an excellent source of dietary fiber and it has more dietary fiber than clam - mint has 8g of dietary fiber per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 581% more protein than mint - clam has 25.6g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both clams and mint are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
cholesterol
Mint has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and mint does not contain significant amounts.
Vitamins
Vitamin C
Both clams and mint are high in Vitamin C. Mint has 44% more Vitamin C than clam - clam has 22.1mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both clams and mint are high in Vitamin A. Mint has 24% more Vitamin A than clam - clam has 171ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
The B Vitamins
Mint has more folate, however, clam contains more Vitamin B12. Both clams and mint contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Clams | Mint | |
|---|---|---|
| Thiamin | 0.15 MG | 0.082 MG |
| Riboflavin | 0.426 MG | 0.266 MG |
| Niacin | 3.354 MG | 1.706 MG |
| Pantothenic acid | 0.68 MG | 0.338 MG |
| Vitamin B6 | 0.11 MG | 0.129 MG |
| Folate | 29 UG | 114 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both clams and mint are high in calcium. Mint has 164% more calcium than clam - clam has 92mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both clams and mint are high in iron. Mint has 81% more iron than clam - clam has 2.8mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both clams and mint are high in potassium. Clam has a little more potassium (10%) than mint by weight - clam has 628mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than mint per 100 grams.
| Clams | Mint | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.435 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than clam per 100 grams.
| Clams | Mint | |
|---|---|---|
| linoleic acid | 0.032 G | 0.069 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.069 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 (%) |
Mint 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 mint contain more calories in 100 grams?Clam is high in calories and mint has 50% less calories than clam - clam has 148 calories in 100g and mint has 70 calories.
Is clams or mint better for protein?
Clam is a fantastic source of protein and it has 580% more protein than mint - clam has 25.6g of protein per 100 grams and mint has 3.8g of protein.
Does clams or mint contain more calcium?
Both clams and mint are high in calcium. Mint has 160% more calcium than clam - clam has 92mg of calcium in 100 grams and mint has 243mg of calcium.
Does clams or mint contain more iron?
Both clams and mint are high in iron. Mint has 80% more iron than clam - clam has 2.8mg of iron in 100 grams and mint has 5.1mg of iron.
Does clams or mint contain more potassium?
Both clams and mint are high in potassium. Clam has a little more potassium ( 10%) than mint by weight - clam has 628mg of potassium in 100 grams and mint has 569mg of potassium.