Clams vs. Oyster Mushroom
Nutrition comparison of Cooked Clams and Oyster 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
oyster mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and oyster mushroom:
- Both oyster mushroom and clams are high in potassium.
- Clam has more Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and protein.
- Oyster mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Oyster Mushroom (Mushrooms, oyster, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and oyster mushroom has 78% less calories than clam - oyster mushroom has 33 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to oyster mushroom per calorie. Clams has a macronutrient ratio of 73:15:13 and for oyster mushroom, 32:59:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Oyster Mushroom | |
|---|---|---|
| Protein | 73% | 32% |
| Carbohydrates | 15% | 59% |
| Fat | 13% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and clams contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has more dietary fiber than clam - oyster mushroom has 2.3g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than oyster mushroom - oyster mushroom has 1.1g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 672% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both oyster mushroom and clams are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Oyster mushroom has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and oyster mushroom does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - clam has 22.1mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has 84 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than clam - oyster mushroom has 29iu of Vitamin D per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more Vitamin B12. Both clams and oyster mushroom contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Clams | Oyster Mushroom | |
|---|---|---|
| Thiamin | 0.15 MG | 0.125 MG |
| Riboflavin | 0.426 MG | 0.349 MG |
| Niacin | 3.354 MG | 4.956 MG |
| Pantothenic acid | 0.68 MG | 1.294 MG |
| Vitamin B6 | 0.11 MG | 0.11 MG |
| Folate | 29 UG | 38 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 29 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 111% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both oyster mushroom and clams are high in potassium. Clam has 50% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than clam per 100 grams.
| Clams | Oyster Mushroom | |
|---|---|---|
| linoleic acid | 0.032 G | 0.123 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.123 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.
Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Oyster Mushroom (Mushrooms, oyster, raw) .
Cooked Clams g
()
|
Daily Values (%) |
Oyster Mushroom g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 oyster mushroom or clams contain more calories in 100 grams?Clam is high in calories and oyster mushroom has 80% less calories than clam - oyster mushroom has 33 calories in 100g and clam has 148 calories.
Is oyster mushroom or clams better for protein?
Clam is a fantastic source of protein and it has 670% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and clam has 25.6g of protein.
Does oyster mushroom or clams have more carbohydrates?
By weight, oyster mushroom and clams contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and clam has 5.1g of carbohydrates.
Does oyster mushroom or clams contain more calcium?
Clam is a rich source of calcium and it has 29 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and clam has 92mg of calcium.
Does oyster mushroom or clams contain more potassium?
Both oyster mushroom and clams are high in potassium. Clam has 50% more potassium than oyster mushroom - oyster mushroom has 420mg of potassium in 100 grams and clam has 628mg of potassium.