Clams vs. Raw Pork Belly
Nutrition comparison of Cooked Clams and Raw Pork Belly
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
raw pork belly
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and raw pork belly:
- Both raw pork belly and clams are high in calories and protein.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
- Raw pork belly has more thiamin, however, clam contains more pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Raw Pork Belly (Pork, fresh, belly, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and clams are high in calories. Raw pork belly has 250% more calories than clam - raw pork belly has 518 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, heavier in carbs and much lighter in fat compared to raw pork belly per calorie. Clams has a macronutrient ratio of 73:15:13 and for raw pork belly, 7:0:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Raw Pork Belly | |
|---|---|---|
| Protein | 73% | 7% |
| Carbohydrates | 15% | ~ |
| Fat | 13% | 93% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork belly has less carbohydrates than clam - clam has 5.1g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
Protein
protein
Both raw pork belly and clams are high in protein. Clam has 174% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and clam has 99% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Raw pork belly and clams contain similar amounts of cholesterol - raw pork belly has 72mg of cholesterol per 100 grams and clam has 67mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 72 times more Vitamin C than raw pork belly - raw pork belly 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 raw pork belly - raw pork belly has 3ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Raw pork belly has more Vitamin E than clam - raw pork belly has 0.39mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Raw pork belly has more thiamin, however, clam contains more pantothenic acid, folate and Vitamin B12. Both clams and raw pork belly contain significant amounts of riboflavin, niacin and Vitamin B6.
| Clams | Raw Pork Belly | |
|---|---|---|
| Thiamin | 0.15 MG | 0.396 MG |
| Riboflavin | 0.426 MG | 0.242 MG |
| Niacin | 3.354 MG | 4.647 MG |
| Pantothenic acid | 0.68 MG | 0.256 MG |
| Vitamin B6 | 0.11 MG | 0.13 MG |
| Folate | 29 UG | 1 UG |
| Vitamin B12 | 98.89 UG | 0.84 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 17 times more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 440% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 239% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than raw pork belly per 100 grams.
| Clams | Raw Pork Belly | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.48 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.48 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than clam per 100 grams.
| Clams | Raw Pork Belly | |
|---|---|---|
| linoleic acid | 0.032 G | 5.03 G |
| other omega 6 | 0.082 G | 0.14 G |
| Total | 0.114 G | 5.17 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 Raw Pork Belly (Pork, fresh, belly, raw) .
Cooked Clams g
()
|
Daily Values (%) |
Raw Pork Belly 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 raw pork belly or clams contain more calories in 100 grams?Both raw pork belly and clams are high in calories. Raw pork belly has 250% more calories than clam - raw pork belly has 518 calories in 100g and clam has 148 calories.
Is raw pork belly or clams better for protein?
Both raw pork belly and clams are high in protein. Clam has 170% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and clam has 25.6g of protein.
Does raw pork belly or clams contain more calcium?
Clam is a rich source of calcium and it has 17 times more calcium than raw pork belly - raw pork belly has 5mg of calcium in 100 grams and clam has 92mg of calcium.
Does raw pork belly or clams contain more potassium?
Clam is a rich source of potassium and it has 240% more potassium than raw pork belly - raw pork belly has 185mg of potassium in 100 grams and clam has 628mg of potassium.