Clams vs. Watermelon
Nutrition comparison of Cooked Clams and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and watermelon:
- Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium, potassium and protein.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and watermelon has 80% less calories than clam - watermelon has 30 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 watermelon per calorie. Clams has a macronutrient ratio of 73:15:13 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Watermelon | |
|---|---|---|
| Protein | 73% | 7% |
| Carbohydrates | 15% | 90% |
| Fat | 13% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and clams contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Watermelon has more dietary fiber than clam - watermelon has 0.4g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 40 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both watermelon and clams are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Watermelon has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 173% more Vitamin C than watermelon - watermelon has 8.1mg 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 511% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Watermelon and clams contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Watermelon and clams contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Clams | Watermelon | |
|---|---|---|
| Thiamin | 0.15 MG | 0.033 MG |
| Riboflavin | 0.426 MG | 0.021 MG |
| Niacin | 3.354 MG | 0.178 MG |
| Pantothenic acid | 0.68 MG | 0.221 MG |
| Vitamin B6 | 0.11 MG | 0.045 MG |
| Folate | 29 UG | 3 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 12 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 10 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 461% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both clams and watermelon contain small amounts of linoleic acid.
| Clams | Watermelon | |
|---|---|---|
| linoleic acid | 0.032 G | 0.05 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.05 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 Watermelon (Watermelon, raw) .
Cooked Clams g
()
|
Daily Values (%) |
Watermelon 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 watermelon or clams contain more calories in 100 grams?Clam is high in calories and watermelon has 80% less calories than clam - watermelon has 30 calories in 100g and clam has 148 calories.
Is watermelon or clams better for protein?
Clam is a fantastic source of protein and it has 40 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and clam has 25.6g of protein.
Does watermelon or clams have more carbohydrates?
By weight, watermelon and clams contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and clam has 5.1g of carbohydrates.
Does watermelon or clams contain more calcium?
Clam is a rich source of calcium and it has 12 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and clam has 92mg of calcium.
Does watermelon or clams contain more potassium?
Clam is a rich source of potassium and it has 460% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and clam has 628mg of potassium.