Clams vs. Shrimp
Nutrition comparison of Cooked Clams and Shrimp
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
shrimp
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and shrimp:
- Both clams and shrimp are high in calcium and protein.
- Clam has more thiamin, riboflavin, pantothenic acid and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C and potassium.
- For omega-3 fatty acids, clam has more dha, epa and dpa than shrimp.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and shrimp has 52% less calories than clam - clam has 148 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, clams is heavier in carbs, lighter in fat and similar to shrimp for protein. Clams has a macronutrient ratio of 73:15:13 and for shrimp, 71:9:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Shrimp | |
|---|---|---|
| Protein | 73% | 71% |
| Carbohydrates | 15% | 9% |
| Fat | 13% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and shrimp contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
Protein
protein
Both clams and shrimp are high in protein. Clam has 88% more protein than shrimp - clam has 25.6g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both clams and shrimp are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and clams are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Clam has 47% less cholesterol than shrimp - clam has 67mg of cholesterol per 100 grams and shrimp has 126mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than shrimp - clam has 22.1mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has 217% more Vitamin A than shrimp - clam has 171ug of Vitamin A per 100 grams and shrimp has 54ug of Vitamin A.
Vitamin D
Shrimp and clams contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Shrimp has more Vitamin E than clam - shrimp has 1.3mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Shrimp and clams contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, pantothenic acid and Vitamin B12. Both clams and shrimp contain significant amounts of niacin, Vitamin B6 and folate.
| Clams | Shrimp | |
|---|---|---|
| Thiamin | 0.15 MG | 0.02 MG |
| Riboflavin | 0.426 MG | 0.015 MG |
| Niacin | 3.354 MG | 1.778 MG |
| Pantothenic acid | 0.68 MG | 0.31 MG |
| Vitamin B6 | 0.11 MG | 0.161 MG |
| Folate | 29 UG | 19 UG |
| Vitamin B12 | 98.89 UG | 1.11 UG |
Minerals
calcium
Both clams and shrimp are high in calcium. Clam has 70% more calcium than shrimp - clam has 92mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Clam is a great source of iron and it has 12 times more iron than shrimp - clam has 2.8mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Clam is an excellent source of potassium and it has 456% more potassium than shrimp - clam has 628mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, clam has more DHA, EPA and DPA than shrimp per 100 grams. Both clams and shrimp contain small amounts of alpha linoleic acid (ALA).
| Clams | Shrimp | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.006 G |
| DHA | 0.146 G | 0.07 G |
| EPA | 0.138 G | 0.068 G |
| DPA | 0.104 G | 0.006 G |
| Total | 0.396 G | 0.15 G |
omega 6s
Comparing omega-6 fatty acids, shrimp has more linoleic acid than clam per 100 grams.
| Clams | Shrimp | |
|---|---|---|
| linoleic acid | 0.032 G | 0.095 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.032 G | 0.101 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.
Cooked Clams g
()
|
Daily Values (%) |
Shrimp g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 clams or shrimp contain more calories in 100 grams?Clam is high in calories and shrimp has 50% less calories than clam - clam has 148 calories in 100g and shrimp has 71 calories.
Is clams or shrimp better for protein?
Both clams and shrimp are high in protein. Clam has 90% more protein than shrimp - clam has 25.6g of protein per 100 grams and shrimp has 13.6g of protein.
Does clams or shrimp contain more calcium?
Both clams and shrimp are high in calcium. Clam has 70% more calcium than shrimp - clam has 92mg of calcium in 100 grams and shrimp has 54mg of calcium.
Does clams or shrimp contain more potassium?
Clam is a rich source of potassium and it has 460% more potassium than shrimp - clam has 628mg of potassium in 100 grams and shrimp has 113mg of potassium.