Clams vs. Mushroom
Nutrition comparison of Cooked Clams and Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and mushroom:
- Both clams and mushroom are high in potassium.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and protein.
- Mushroom has more pantothenic acid, however, clam contains more Vitamin B12.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and mushroom has 85% less calories than clam - clam has 148 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to mushroom per calorie. Clams has a macronutrient ratio of 73:15:13 and for mushroom, 44:47:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Mushroom | |
|---|---|---|
| Protein | 73% | 44% |
| Carbohydrates | 15% | 47% |
| Fat | 13% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and mushroom contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Mushroom has more dietary fiber than clam - mushroom has 1g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 727% more protein than mushroom - clam has 25.6g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both clams and mushroom are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
cholesterol
Mushroom has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and mushroom does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 952% more Vitamin C than mushroom - clam has 22.1mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than mushroom - clam has 171ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than clam - mushroom has 7iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Mushroom and clams contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Mushroom has more pantothenic acid, however, clam contains more Vitamin B12. Both clams and mushroom contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Clams | Mushroom | |
|---|---|---|
| Thiamin | 0.15 MG | 0.081 MG |
| Riboflavin | 0.426 MG | 0.402 MG |
| Niacin | 3.354 MG | 3.607 MG |
| Pantothenic acid | 0.68 MG | 1.497 MG |
| Vitamin B6 | 0.11 MG | 0.104 MG |
| Folate | 29 UG | 17 UG |
| Vitamin B12 | 98.89 UG | 0.04 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 29 times more calcium than mushroom - clam has 92mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Clam is a great source of iron and it has 462% more iron than mushroom - clam has 2.8mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both clams and mushroom are high in potassium. Clam has 97% more potassium than mushroom - clam has 628mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than clam per 100 grams.
| Clams | Mushroom | |
|---|---|---|
| linoleic acid | 0.032 G | 0.16 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.16 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 (%) |
Mushroom 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 mushroom contain more calories in 100 grams?Clam is high in calories and mushroom has 90% less calories than clam - clam has 148 calories in 100g and mushroom has 22 calories.
Is clams or mushroom better for protein?
Clam is a fantastic source of protein and it has 730% more protein than mushroom - clam has 25.6g of protein per 100 grams and mushroom has 3.1g of protein.
Does clams or mushroom have more carbohydrates?
By weight, clams and mushroom contain similar amounts of carbs - clam has 5.1g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does clams or mushroom contain more calcium?
Clam is a rich source of calcium and it has 29 times more calcium than mushroom - clam has 92mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does clams or mushroom contain more potassium?
Both clams and mushroom are high in potassium. Clam has 100% more potassium than mushroom - clam has 628mg of potassium in 100 grams and mushroom has 318mg of potassium.