Clams vs. Trout
Nutrition comparison of Cooked Clams and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and trout:
- Both clams and trout are high in calories, potassium and protein.
- Clam has 10.6 times less saturated fat than trout.
- Clam has more riboflavin, pantothenic acid, folate and Vitamin B12, however, trout contains more niacin and Vitamin B6.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C and calcium.
- Trout has signficantly more Vitamin D than clam.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both clams and trout are high in calories. Trout has 39% more calories than clam - clam has 148 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, clams is much heavier in protein, heavier in carbs and much lighter in fat compared to trout per calorie. Clams has a macronutrient ratio of 73:15:13 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Trout | |
|---|---|---|
| Protein | 73% | 49% |
| Carbohydrates | 15% | ~ |
| Fat | 13% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and trout contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Trout and clams contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both clams and trout are high in protein. Clam has a little more protein (5%) than trout by weight - clam has 25.6g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Clam has 10.6 times less saturated fat than trout - clam has 0.19g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Clams and trout contain similar amounts of cholesterol - clam has 67mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 550% more Vitamin C than trout - clam has 22.1mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has 97% more Vitamin A than trout - clam has 171ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than clam - trout has 64.6iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than clam - trout has 3.3mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Trout and clams contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin, pantothenic acid, folate and Vitamin B12, however, trout contains more niacin and Vitamin B6. Both clams and trout contain significant amounts of thiamin.
| Clams | Trout | |
|---|---|---|
| Thiamin | 0.15 MG | 0.14 MG |
| Riboflavin | 0.426 MG | 0.11 MG |
| Niacin | 3.354 MG | 6.811 MG |
| Pantothenic acid | 0.68 MG | ~ |
| Vitamin B6 | 0.11 MG | 0.375 MG |
| Folate | 29 UG | 12 UG |
| Vitamin B12 | 98.89 UG | 4.47 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 197% more calcium than trout - clam has 92mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Clam is a great source of iron and it has 621% more iron than trout - clam has 2.8mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both clams and trout are high in potassium. Clam has 36% more potassium than trout - clam has 628mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more alpha linoleic acid (ALA) and DHA than clam per 100 grams. Both clams and trout contain significant amounts of EPA and DPA.
| Clams | Trout | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.268 G |
| DHA | 0.146 G | 0.631 G |
| EPA | 0.138 G | 0.265 G |
| DPA | 0.104 G | 0.111 G |
| Total | 0.396 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than clam per 100 grams.
| Clams | Trout | |
|---|---|---|
| linoleic acid | 0.032 G | 1.929 G |
| other omega 6 | 0.082 G | 0.053 G |
| Total | 0.114 G | 1.982 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 (%) |
Cooked Trout 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 clams or trout contain more calories in 100 grams?Both clams and trout are high in calories. Trout has 40% more calories than clam - clam has 148 calories in 100g and trout has 205 calories.
Is clams or trout better for protein?
Both clams and trout are high in protein. Clam has a little more protein ( 10%) than trout by weight - clam has 25.6g of protein per 100 grams and trout has 24.4g of protein.
Does clams or trout contain more calcium?
Clam is a rich source of calcium and it has 200% more calcium than trout - clam has 92mg of calcium in 100 grams and trout has 31mg of calcium.
Does clams or trout contain more potassium?
Both clams and trout are high in potassium. Clam has 40% more potassium than trout - clam has 628mg of potassium in 100 grams and trout has 463mg of potassium.