Clams vs. Peanuts
Nutrition comparison of Cooked Clams and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and peanuts:
- Both clams and peanuts are high in calcium, calories, potassium and protein.
- Clam has 3.1 times less carbohydrates than peanut.
- Clam has more riboflavin and Vitamin B12, however, peanut contains more niacin, Vitamin B6 and folate.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A and Vitamin C.
- Peanut has signficantly more Vitamin E than clam.
- Peanut is an excellent source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both clams and peanuts are high in calories. Peanut has 297% more calories than clam - clam has 148 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in fat and similar to peanuts for carbs. Clams has a macronutrient ratio of 73:15:13 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Peanuts | |
|---|---|---|
| Protein | 73% | 16% |
| Carbohydrates | 15% | 14% |
| Fat | 13% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 3.1 times less carbohydrates than peanut - clam has 5.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than clam - peanut has 8.4g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both clams and peanuts are high in protein. Clam has a little more protein (5%) than peanut by weight - clam has 25.6g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and clam has 98% less saturated fat than peanut - clam has 0.19g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and clams are low in trans fat - peanut has 0.03g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Peanut has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than peanut - clam has 22.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than peanut - clam has 171ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than clam - peanut has 4.9mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin and Vitamin B12, however, peanut contains more niacin, Vitamin B6 and folate. Both clams and peanuts contain significant amounts of thiamin and pantothenic acid.
| Clams | Peanuts | |
|---|---|---|
| Thiamin | 0.15 MG | 0.152 MG |
| Riboflavin | 0.426 MG | 0.197 MG |
| Niacin | 3.354 MG | 14.355 MG |
| Pantothenic acid | 0.68 MG | 1.011 MG |
| Vitamin B6 | 0.11 MG | 0.466 MG |
| Folate | 29 UG | 97 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both clams and peanuts are high in calcium. Clam has 59% more calcium than peanut - clam has 92mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Clam is a great source of iron and it has 78% more iron than peanut - clam has 2.8mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both clams and peanuts are high in potassium. Clam is very similar to clam for potassium - clam has 628mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than peanut per 100 grams.
| Clams | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.026 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than clam per 100 grams.
| Clams | Peanuts | |
|---|---|---|
| linoleic acid | 0.032 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.032 G | 9.719 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 (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Both clams and peanuts are high in calories. Peanut has 300% more calories than clam - clam has 148 calories in 100g and peanut has 587 calories.
Is clams or peanuts better for protein?
Both clams and peanuts are high in protein. Clam has a little more protein ( 10%) than peanut by weight - clam has 25.6g of protein per 100 grams and peanut has 24.4g of protein.
Does clams or peanuts contain more calcium?
Both clams and peanuts are high in calcium. Clam has 60% more calcium than peanut - clam has 92mg of calcium in 100 grams and peanut has 58mg of calcium.
Does clams or peanuts contain more potassium?
Both clams and peanuts are high in potassium. Clam is very similar to clam for potassium - clam has 628mg of potassium in 100 grams and peanut has 634mg of potassium.