Clams vs. Olives
Nutrition comparison of Cooked Clams and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and olives:
- Both olives and clams are high in calcium, calories and iron.
- Clam has 11.1 times less saturated fat than olive.
- Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Clam is an excellent source of Vitamin A, Vitamin C, potassium and protein.
- Olive has signficantly more dietary fiber than clam.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and clams are high in calories. Clam has 28% more calories than olive - olive has 116 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, lighter in carbs and much lighter in fat compared to olives per calorie. Clams has a macronutrient ratio of 73:15:13 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Olives | |
|---|---|---|
| Protein | 73% | 4% |
| Carbohydrates | 15% | 19% |
| Fat | 13% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and clams contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than clam - olive has 1.6g 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 29 times more protein than olive - olive has 0.84g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 11.1 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Olive has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 23 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has 906% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Olive has more Vitamin E than clam - olive has 1.7mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Olives and clams contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Clams | Olives | |
|---|---|---|
| Thiamin | 0.15 MG | 0.003 MG |
| Riboflavin | 0.426 MG | ~ |
| Niacin | 3.354 MG | 0.037 MG |
| Pantothenic acid | 0.68 MG | 0.015 MG |
| Vitamin B6 | 0.11 MG | 0.009 MG |
| Folate | 29 UG | ~ |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both olives and clams are high in calcium. Olive is very similar to olive for calcium - olive has 88mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both olives and clams are high in iron. Olive has 123% more iron than clam - olive has 6.3mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 77 times more potassium than olive - olive has 8mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than clam per 100 grams.
| Clams | Olives | |
|---|---|---|
| linoleic acid | 0.032 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.032 G | 0.684 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 (%) |
Olives 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 olives or clams contain more calories in 100 grams?Both olives and clams are high in calories. Clam has 30% more calories than olive - olive has 116 calories in 100g and clam has 148 calories.
Is olives or clams better for protein?
Clam is a fantastic source of protein and it has 29 times more protein than olive - olive has 0.84g of protein per 100 grams and clam has 25.6g of protein.
Does olives or clams contain more calcium?
Both olives and clams are high in calcium. Olive is very similar to olive for calcium - olive has 88mg of calcium in 100 grams and clam has 92mg of calcium.
Does olives or clams contain more iron?
Both olives and clams are high in iron. Olive has 120% more iron than clam - olive has 6.3mg of iron in 100 grams and clam has 2.8mg of iron.
Does olives or clams contain more potassium?
Clam is a rich source of potassium and it has 77 times more potassium than olive - olive has 8mg of potassium in 100 grams and clam has 628mg of potassium.