Clams vs. Pumpkin Seeds
Nutrition comparison of Cooked Clams and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and pumpkin seeds:
- Both pumpkin seeds and clams are high in calcium, calories, iron, potassium and protein.
- Clam has 18.5 times less saturated fat than pumpkin seed.
- Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Clam is an excellent source of Vitamin A and Vitamin C.
- Pumpkin seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and clams are high in calories. Pumpkin seed has 201% more calories than clam - pumpkin seed has 446 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and much lighter in fat compared to pumpkin seeds per calorie. Clams has a macronutrient ratio of 73:15:13 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Pumpkin Seeds | |
|---|---|---|
| Protein | 73% | 16% |
| Carbohydrates | 15% | 46% |
| Fat | 13% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and clam has 90% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than clam - pumpkin seed has 18.4g of dietary fiber per 100 grams and clam does not contain significant amounts.
Protein
protein
Both pumpkin seeds and clams are high in protein. Clam has 38% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 18.5 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 72 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg 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 56 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
The B Vitamins
Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Clams | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.15 MG | 0.034 MG |
| Riboflavin | 0.426 MG | 0.052 MG |
| Niacin | 3.354 MG | 0.286 MG |
| Pantothenic acid | 0.68 MG | 0.056 MG |
| Vitamin B6 | 0.11 MG | 0.037 MG |
| Folate | 29 UG | 9 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both pumpkin seeds and clams are high in calcium. Clam has 67% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both pumpkin seeds and clams are high in iron. Pumpkin seed has 18% more iron than clam - pumpkin seed has 3.3mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both pumpkin seeds and clams are high in potassium. Pumpkin seed has 46% more potassium than clam - pumpkin seed has 919mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than pumpkin seed per 100 grams.
| Clams | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.077 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than clam per 100 grams.
| Clams | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.032 G | 8.759 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Clams g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds or clams contain more calories in 100 grams?Both pumpkin seeds and clams are high in calories. Pumpkin seed has 200% more calories than clam - pumpkin seed has 446 calories in 100g and clam has 148 calories.
Is pumpkin seeds or clams better for protein?
Both pumpkin seeds and clams are high in protein. Clam has 40% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and clam has 25.6g of protein.
Does pumpkin seeds or clams have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and clam has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and clam has 5.1g of carbohydrates.
Does pumpkin seeds or clams contain more calcium?
Both pumpkin seeds and clams are high in calcium. Clam has 70% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and clam has 92mg of calcium.
Does pumpkin seeds or clams contain more iron?
Both pumpkin seeds and clams are high in iron. Pumpkin seed has 20% more iron than clam - pumpkin seed has 3.3mg of iron in 100 grams and clam has 2.8mg of iron.
Does pumpkin seeds or clams contain more potassium?
Both pumpkin seeds and clams are high in potassium. Pumpkin seed has 50% more potassium than clam - pumpkin seed has 919mg of potassium in 100 grams and clam has 628mg of potassium.