Clams vs. Nori
Nutrition comparison of Cooked Clams and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and nori:
- Both nori and clams are high in Vitamin A, Vitamin C, calcium and potassium.
- Clam has more niacin and Vitamin B12, however, nori contains more folate.
- Clam is a great source of iron.
- Clam is an excellent source of protein.
- For omega-3 fatty acids, clam has more dha and dpa than nori.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and nori has 76% less calories than clam - nori has 35 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is heavier in protein, lighter in carbs and heavier in fat compared to nori per calorie. Clams has a macronutrient ratio of 73:15:13 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Nori | |
|---|---|---|
| Protein | 73% | 67% |
| Carbohydrates | 15% | 33% |
| Fat | 13% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and clams contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Nori has more dietary fiber than clam - nori has 0.3g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Nori and clams contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 340% more protein than nori - nori has 5.8g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both nori and clams are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Nori has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Both nori and clams are high in Vitamin C. Nori has 76% more Vitamin C than clam - nori has 39mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Both nori and clams are high in Vitamin A. Nori has 52% more Vitamin A than clam - nori has 260ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Nori has more Vitamin E than clam - nori has 1mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Nori and clams contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more niacin and Vitamin B12, however, nori contains more folate. Both clams and nori contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Clams | Nori | |
|---|---|---|
| Thiamin | 0.15 MG | 0.098 MG |
| Riboflavin | 0.426 MG | 0.446 MG |
| Niacin | 3.354 MG | 1.47 MG |
| Pantothenic acid | 0.68 MG | 0.521 MG |
| Vitamin B6 | 0.11 MG | 0.159 MG |
| Folate | 29 UG | 146 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both nori and clams are high in calcium. Clam has 31% more calcium than nori - nori has 70mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 56% more iron than nori - nori has 1.8mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both nori and clams are high in potassium. Clam has 76% more potassium than nori - nori has 356mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, clam has more DHA and DPA than nori per 100 grams. Both clams and nori contain significant amounts of EPA.
| Clams | Nori | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | 0.08 G |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both clams and nori contain small amounts of linoleic acid.
| Clams | Nori | |
|---|---|---|
| linoleic acid | 0.032 G | 0.004 G |
| other omega 6 | 0.082 G | 0.009 G |
| Total | 0.114 G | 0.013 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 (%) |
Nori 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 nori or clams contain more calories in 100 grams?Clam is high in calories and nori has 80% less calories than clam - nori has 35 calories in 100g and clam has 148 calories.
Is nori or clams better for protein?
Clam is a fantastic source of protein and it has 340% more protein than nori - nori has 5.8g of protein per 100 grams and clam has 25.6g of protein.
Does nori or clams have more carbohydrates?
By weight, nori and clams contain similar amounts of carbs - nori has 5.1g of carbs for 100g and clam has 5.1g of carbohydrates.
Does nori or clams contain more calcium?
Both nori and clams are high in calcium. Clam has 30% more calcium than nori - nori has 70mg of calcium in 100 grams and clam has 92mg of calcium.
Does nori or clams contain more potassium?
Both nori and clams are high in potassium. Clam has 80% more potassium than nori - nori has 356mg of potassium in 100 grams and clam has 628mg of potassium.