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.
Detailed nutritional comparison of clams and peanuts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Clams src
Image of Peanuts src

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.

Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Peanuts (Peanuts, all types, dry-roasted, without salt) .

Cooked Clams 454g

( lb )
Daily Values (%)

Peanuts 146g

( cup )
671KCAL 34%
calories 28%
857KCAL 43%
23G 9%
carbohydrates 35%
31G 12%
dietary fiber >999%
12G 49%
sugar >999% 7.2G
8.8G 14%
total fat 730%
73G 113%
0.85G 5%
saturated fat >999%
11G 63%
0.78G monounsaturated fat >999% 38G
2.5G polyunsaturated fat 460% 14G
trans fat >999% 0.04G
304MG >999% cholesterol
5452MG 364%
>999% sodium
8.8MG 1%
Vitamins and Minerals
776UG 111%
>999% Vitamin A
100MG 134%
>999% Vitamin C
417MG 42%
391% calcium
85MG 9%
13MG 71%
465% iron
2.3MG 13%
82MG 26%
magnesium 217%
260MG 84%
2849MG 124%
208% potassium
926MG 40%
0.68MG 62%
209% thiamin (Vit B1)
0.22MG 20%
1.9MG 176%
555% riboflavin (Vit B2)
0.29MG 26%
15MG 109%
niacin (Vit B3) 40%
21MG 150%
0.5MG 38%
Vitamin B6 36%
0.68MG 52%
3.1MG 62%
107% pantothenic acid (Vit B5)
1.5MG 30%
132UG 33%
folate (Vit B9) 8%
142UG 35%
449UG 18690%
>999% Vitamin B12
Vitamin E >999%
7.2MG 48%
116G 232%
222% protein
36G 71%
choline >999%
94MG 22%
3.1MG 260%
400% copper
0.62MG 52%
4.5MG 252%
73% manganese
2.6MG 145%
1533MG 219%
189% phosphorus
530MG 76%
290UG 528%
>999% selenium
14UG 25%
12MG 155%
200% zinc
4MG 51%
289G >999% Water 2.6G
Starch >999% 6.4G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin K.

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.

Compare Food