Clams vs. Scallion
Nutrition comparison of Cooked Clams and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and scallion:
- Both scallion and clams are high in Vitamin C, calcium and potassium.
- Clam has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12, however, scallion contains more folate.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, clam has more dha, epa and dpa than scallion.
- Scallion is a great source of dietary fiber.
- Scallion is an excellent source of Vitamin K.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and scallion has 78% less calories than clam - scallion has 32 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to scallion per calorie. Clams has a macronutrient ratio of 73:15:13 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Scallion | |
|---|---|---|
| Protein | 73% | 19% |
| Carbohydrates | 15% | 76% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion and clams contain similar amounts of carbs - scallion has 7.3g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Scallion is a great source of dietary fiber and it has more dietary fiber than clam - scallion has 2.6g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than scallion - scallion has 2.3g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 12 times more protein than scallion - scallion has 1.8g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both scallion and clams are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Scallion has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and scallion does not contain significant amounts.
Vitamins
Vitamin C
Both scallion and clams are high in Vitamin C. Clam has 18% more Vitamin C than scallion - scallion has 18.8mg 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 242% more Vitamin A than scallion - scallion has 50ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Scallion has more Vitamin E than clam - scallion has 0.55mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Scallion is an excellent source of Vitamin K and it has more Vitamin K than clam - scallion has 207ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12, however, scallion contains more folate. Both clams and scallion contain significant amounts of Vitamin B6.
| Clams | Scallion | |
|---|---|---|
| Thiamin | 0.15 MG | 0.055 MG |
| Riboflavin | 0.426 MG | 0.08 MG |
| Niacin | 3.354 MG | 0.525 MG |
| Pantothenic acid | 0.68 MG | 0.075 MG |
| Vitamin B6 | 0.11 MG | 0.061 MG |
| Folate | 29 UG | 64 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both scallion and clams are high in calcium. Clam has 28% more calcium than scallion - scallion has 72mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 90% more iron than scallion - scallion has 1.5mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both scallion and clams are high in potassium. Clam has 128% more potassium than scallion - scallion has 276mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, clam has more DHA, EPA and DPA than scallion per 100 grams. Both clams and scallion contain small amounts of alpha linoleic acid (ALA).
| Clams | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.004 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, scallion has more linoleic acid than clam per 100 grams.
| Clams | Scallion | |
|---|---|---|
| linoleic acid | 0.032 G | 0.07 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.07 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Clams or Scallion .
Cooked Clams g
()
|
Daily Values (%) |
Scallion 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 scallion or clams contain more calories in 100 grams?Clam is high in calories and scallion has 80% less calories than clam - scallion has 32 calories in 100g and clam has 148 calories.
Is scallion or clams better for protein?
Clam is a fantastic source of protein and it has 12 times more protein than scallion - scallion has 1.8g of protein per 100 grams and clam has 25.6g of protein.
Does scallion or clams have more carbohydrates?
By weight, scallion and clams contain similar amounts of carbs - scallion has 7.3g of carbs for 100g and clam has 5.1g of carbohydrates.
Does scallion or clams contain more calcium?
Both scallion and clams are high in calcium. Clam has 30% more calcium than scallion - scallion has 72mg of calcium in 100 grams and clam has 92mg of calcium.
Does scallion or clams contain more potassium?
Both scallion and clams are high in potassium. Clam has 130% more potassium than scallion - scallion has 276mg of potassium in 100 grams and clam has 628mg of potassium.