Clams vs. Oyster
Nutrition comparison of Cooked Clams and Oyster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
oyster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and oyster:
- Both clams and oyster are high in calcium and iron.
- Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Clam is an excellent source of Vitamin A, Vitamin C, potassium and protein.
- Oyster has 63% less cholesterol than clam.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and oyster has 60% less calories than clam - clam has 148 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and lighter in fat compared to oyster per calorie. Clams has a macronutrient ratio of 73:15:13 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Oyster | |
|---|---|---|
| Protein | 73% | 36% |
| Carbohydrates | 15% | 39% |
| Fat | 13% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and oyster contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
Protein
protein
Clam is an excellent source of protein and it has 389% more protein than oyster - clam has 25.6g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both clams and oyster are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Oyster has 63% less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 370% more Vitamin C than oyster - clam has 22.1mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has 20 times more Vitamin A than oyster - clam has 171ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
The B Vitamins
Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both clams and oyster contain significant amounts of thiamin, Vitamin B6 and folate.
| Clams | Oyster | |
|---|---|---|
| Thiamin | 0.15 MG | 0.105 MG |
| Riboflavin | 0.426 MG | 0.065 MG |
| Niacin | 3.354 MG | 1.267 MG |
| Pantothenic acid | 0.68 MG | 0.157 MG |
| Vitamin B6 | 0.11 MG | 0.06 MG |
| Folate | 29 UG | 18 UG |
| Vitamin B12 | 98.89 UG | 16.2 UG |
Minerals
calcium
Both clams and oyster are high in calcium. Clam has 109% more calcium than oyster - clam has 92mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both clams and oyster are high in iron. Oyster has 106% more iron than clam - clam has 2.8mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 406% more potassium than oyster - clam has 628mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oyster has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dpa than oyster per 100 grams. Both clams and oyster contain significant amounts of DHA and EPA.
| Clams | Oyster | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.044 G |
| DHA | 0.146 G | 0.203 G |
| EPA | 0.138 G | 0.188 G |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, both clams and oyster contain small amounts of linoleic acid.
| Clams | Oyster | |
|---|---|---|
| linoleic acid | 0.032 G | 0.028 G |
| other omega 6 | 0.082 G | 0.033 G |
| Total | 0.114 G | 0.061 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 (%) |
Oyster g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oyster contain more calories in 100 grams?Clam is high in calories and oyster has 60% less calories than clam - clam has 148 calories in 100g and oyster has 59 calories.
Is clams or oyster better for protein?
Clam is a fantastic source of protein and it has 390% more protein than oyster - clam has 25.6g of protein per 100 grams and oyster has 5.2g of protein.
Does clams or oyster have more carbohydrates?
By weight, clams and oyster contain similar amounts of carbs - clam has 5.1g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does clams or oyster contain more calcium?
Both clams and oyster are high in calcium. Clam has 110% more calcium than oyster - clam has 92mg of calcium in 100 grams and oyster has 44mg of calcium.
Does clams or oyster contain more iron?
Both clams and oyster are high in iron. Oyster has 110% more iron than clam - clam has 2.8mg of iron in 100 grams and oyster has 5.8mg of iron.
Does clams or oyster contain more potassium?
Clam is a rich source of potassium and it has 410% more potassium than oyster - clam has 628mg of potassium in 100 grams and oyster has 124mg of potassium.