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 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 | ~ | ~ |
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.
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.
Clam has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and clam does not contain significant amounts.
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.
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.
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.
Peanut has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and peanut does not contain significant amounts.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 454g
(
lb
)
|
Daily Values (%) |
Peanuts 146g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
671KCAL 34% |
|
5% | calories | 28% |
|
857KCAL 43% | |
23G 9% |
|
5% | carbohydrates | 35% |
|
31G 12% | |
|
5% | dietary fiber | >999% |
|
12G 49% | ||
5% | sugar | >999% | 7.2G | ||||
8.8G 14% |
|
5% | total fat | 730% |
|
73G 113% | |
0.85G 5% |
|
5% | saturated fat | >999% |
|
11G 63% | |
0.78G | 5% | monounsaturated fat | >999% | 38G | |||
2.5G | 5% | polyunsaturated fat | 460% | 14G | |||
5% | trans fat | >999% | 0.04G | ||||
304MG | >999% | cholesterol | 5% | ||||
5452MG 364% |
|
>999% | sodium | 5% |
|
8.8MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
776UG 111% |
|
>999% | Vitamin A | 5% |
|
||
100MG 134% |
|
>999% | Vitamin C | 5% |
|
||
417MG 42% |
|
391% | calcium | 5% |
|
85MG 9% | |
13MG 71% |
|
465% | iron | 5% |
|
2.3MG 13% | |
82MG 26% |
|
5% | magnesium | 217% |
|
260MG 84% | |
2849MG 124% |
|
208% | potassium | 5% |
|
926MG 40% | |
0.68MG 62% |
|
209% | thiamin (Vit B1) | 5% |
|
0.22MG 20% | |
1.9MG 176% |
|
555% | riboflavin (Vit B2) | 5% |
|
0.29MG 26% | |
15MG 109% |
|
5% | niacin (Vit B3) | 40% |
|
21MG 150% | |
0.5MG 38% |
|
5% | Vitamin B6 | 36% |
|
0.68MG 52% | |
3.1MG 62% |
|
107% | pantothenic acid (Vit B5) | 5% |
|
1.5MG 30% | |
132UG 33% |
|
5% | folate (Vit B9) | 8% |
|
142UG 35% | |
449UG 18690% |
|
>999% | Vitamin B12 | 5% |
|
||
|
5% | Vitamin E | >999% |
|
7.2MG 48% | ||
116G 232% |
|
222% | protein | 5% |
|
36G 71% | |
|
5% | choline | >999% |
|
94MG 22% | ||
3.1MG 260% |
|
400% | copper | 5% |
|
0.62MG 52% | |
4.5MG 252% |
|
73% | manganese | 5% |
|
2.6MG 145% | |
1533MG 219% |
|
189% | phosphorus | 5% |
|
530MG 76% | |
290UG 528% |
|
>999% | selenium | 5% |
|
14UG 25% | |
12MG 155% |
|
200% | zinc | 5% |
|
4MG 51% | |
289G | >999% | Water | 5% | 2.6G | |||
5% | Starch | >999% | 6.4G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin K. |