Clams vs. Lentils
Nutrition comparison of Cooked Clams and Cooked Lentils
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
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and lentils:
- Both clams and lentils are high in calories, iron, potassium and protein.
- Clam has 75% less carbohydrates than lentil.
- Clam has more riboflavin, niacin and Vitamin B12, however, lentil contains more folate.
- Clam is an excellent source of Vitamin A, Vitamin C and calcium.
- Lentil is an excellent source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both clams and lentils are high in calories. Clam has 28% more calories than lentil - clam has 148 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to lentils per calorie. Clams has a macronutrient ratio of 73:15:13 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Lentils | |
|---|---|---|
| Protein | 73% | 30% |
| Carbohydrates | 15% | 67% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 75% less carbohydrates than lentil - clam has 5.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than clam - lentil has 7.9g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both clams and lentils are high in protein. Clam has 183% more protein than lentil - clam has 25.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both clams and lentils are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 13 times more Vitamin C than lentil - clam has 22.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than lentil - clam has 171ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and clams contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Lentils and clams contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin, niacin and Vitamin B12, however, lentil contains more folate. Both clams and lentils contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Clams | Lentils | |
|---|---|---|
| Thiamin | 0.15 MG | 0.169 MG |
| Riboflavin | 0.426 MG | 0.073 MG |
| Niacin | 3.354 MG | 1.06 MG |
| Pantothenic acid | 0.68 MG | 0.638 MG |
| Vitamin B6 | 0.11 MG | 0.178 MG |
| Folate | 29 UG | 181 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 384% more calcium than lentil - clam has 92mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both clams and lentils are high in iron. Lentil has 19% more iron than clam - clam has 2.8mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both clams and lentils are high in potassium. Clam has 70% more potassium than lentil - clam has 628mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than lentil per 100 grams.
| Clams | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.037 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than clam per 100 grams.
| Clams | Lentils | |
|---|---|---|
| linoleic acid | 0.032 G | 0.137 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.137 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 Lentils 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 lentils contain more calories in 100 grams?Both clams and lentils are high in calories. Clam has 30% more calories than lentil - clam has 148 calories in 100g and lentil has 116 calories.
Is clams or lentils better for protein?
Both clams and lentils are high in protein. Clam has 180% more protein than lentil - clam has 25.6g of protein per 100 grams and lentil has 9g of protein.
Does clams or lentils have more carbohydrates?
By weight, clam has 80% fewer carbohydrates than lentil - clam has 5.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does clams or lentils contain more calcium?
Clam is a rich source of calcium and it has 380% more calcium than lentil - clam has 92mg of calcium in 100 grams and lentil has 19mg of calcium.
Does clams or lentils contain more iron?
Both clams and lentils are high in iron. Lentil has 20% more iron than clam - clam has 2.8mg of iron in 100 grams and lentil has 3.3mg of iron.
Does clams or lentils contain more potassium?
Both clams and lentils are high in potassium. Clam has 70% more potassium than lentil - clam has 628mg of potassium in 100 grams and lentil has 369mg of potassium.