Clams vs. Hemp Seeds
Nutrition comparison of Cooked Clams and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and hemp seeds:
- Both hemp seeds and clams are high in calcium, calories, iron, potassium and protein.
- Clam has signficantly less saturated fat than hemp seed.
- Clam is an excellent source of Vitamin A and Vitamin C.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, clam contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and clams are high in calories. Hemp seed has 274% more calories than clam - hemp seed has 553 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 hemp seeds per calorie. Clams has a macronutrient ratio of 73:15:13 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Hemp Seeds | |
|---|---|---|
| Protein | 73% | 21% |
| Carbohydrates | 15% | 6% |
| Fat | 13% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and clams contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than clam - hemp seed has 4g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both hemp seeds and clams are high in protein. Hemp seed has 24% more protein than clam - hemp seed has 31.6g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Hemp seed has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 43 times more Vitamin C than hemp seed - hemp seed has 0.5mg 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 170 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Hemp seed has more Vitamin E than clam - hemp seed has 0.8mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, clam contains more pantothenic acid and Vitamin B12. Both clams and hemp seeds contain significant amounts of riboflavin.
| Clams | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.15 MG | 1.275 MG |
| Riboflavin | 0.426 MG | 0.285 MG |
| Niacin | 3.354 MG | 9.2 MG |
| Pantothenic acid | 0.68 MG | ~ |
| Vitamin B6 | 0.11 MG | 0.6 MG |
| Folate | 29 UG | 110 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both hemp seeds and clams are high in calcium. Clam has 31% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both hemp seeds and clams are high in iron. Hemp seed has 183% more iron than clam - hemp seed has 8mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both hemp seeds and clams are high in potassium. Hemp seed has 91% more potassium than clam - hemp seed has 1200mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than hemp seed per 100 grams.
| Clams | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 10.024 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than clam per 100 grams.
| Clams | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.032 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.032 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Cooked Clams g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds or clams contain more calories in 100 grams?Both hemp seeds and clams are high in calories. Hemp seed has 270% more calories than clam - hemp seed has 553 calories in 100g and clam has 148 calories.
Is hemp seeds or clams better for protein?
Both hemp seeds and clams are high in protein. Hemp seed has 20% more protein than clam - hemp seed has 31.6g of protein per 100 grams and clam has 25.6g of protein.
Does hemp seeds or clams contain more calcium?
Both hemp seeds and clams are high in calcium. Clam has 30% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and clam has 92mg of calcium.
Does hemp seeds or clams contain more iron?
Both hemp seeds and clams are high in iron. Hemp seed has 180% more iron than clam - hemp seed has 8mg of iron in 100 grams and clam has 2.8mg of iron.
Does hemp seeds or clams contain more potassium?
Both hemp seeds and clams are high in potassium. Hemp seed has 90% more potassium than clam - hemp seed has 1200mg of potassium in 100 grams and clam has 628mg of potassium.