Beef vs. Clams

Nutrition comparison of Cooked Beef and Cooked Clams


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus cooked clams (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and clams:

  • Both beef and clams are high in calories, iron, potassium and protein.
  • Clam has more thiamin, riboflavin, folate and Vitamin B12, however, beef contains more Vitamin B6.
  • Clam is an excellent source of Vitamin A, Vitamin C and calcium.
Detailed nutritional comparison of beef and clams is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Clams src

Calories and Carbs

calories

Both beef and clams are high in calories. Beef has 87% more calories than clam - beef has 277 calories per 100 grams and clam has 148 calories.

For macronutrient ratios, beef is much lighter in protein, lighter in carbs and much heavier in fat compared to clams per calorie. Beef has a macronutrient ratio of 38:0:62 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Clams
Protein 38% 73%
Carbohydrates ~ 15%
Fat 62% 13%
Alcohol ~ ~

carbohydrates

Beef has less carbohydrates than clam - clam has 5.1g of total carbs per 100 grams and beef does not contain significant amounts.

Protein

protein

Both beef and clams are high in protein. Beef is very similar to beef for protein - beef has 25.4g of protein per 100 grams and clam has 25.6g of protein.

Fat

saturated fat

Beef is high in saturated fat and clam has 97% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and clam has 0.19g of saturated fat.

trans fat

Clam has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and clam does not contain significant amounts.

cholesterol

Beef and clams contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and clam has 67mg of cholesterol.

Vitamins

Vitamin C

Clam is an excellent source of Vitamin C and it has more Vitamin C than beef - clam has 22.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Clam is an excellent source of Vitamin A and it has 56 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.

Vitamin D

Beef and clams contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and clam does not contain significant amounts.

Vitamin E

Beef and clams contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and clam does not contain significant amounts.

Vitamin K

Beef and clams contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and clam does not contain significant amounts.

The B Vitamins

Clam has more thiamin, riboflavin, folate and Vitamin B12, however, beef contains more Vitamin B6. Both beef and clams contain significant amounts of niacin and pantothenic acid.

Beef Clams
Thiamin 0.051 MG 0.15 MG
Riboflavin 0.176 MG 0.426 MG
Niacin 4.537 MG 3.354 MG
Pantothenic acid 0.658 MG 0.68 MG
Vitamin B6 0.336 MG 0.11 MG
Folate 11 UG 29 UG
Vitamin B12 2.9 UG 98.89 UG

Minerals

calcium

Clam is an excellent source of calcium and it has 163% more calcium than beef - beef has 35mg of calcium per 100 grams and clam has 92mg of calcium.

iron

Both beef and clams are high in iron. Clam has 25% more iron than beef - beef has 2.3mg of iron per 100 grams and clam has 2.8mg of iron.

potassium

Both beef and clams are high in potassium. Clam has 128% more potassium than beef - beef has 275mg of potassium per 100 grams and clam has 628mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than beef per 100 grams.

Beef Clams
alpha linoleic acid 0.056 G 0.008 G
DHA ~ 0.146 G
EPA ~ 0.138 G
DPA ~ 0.104 G
Total 0.056 G 0.396 G

omega 6s

Comparing omega-6 fatty acids, beef has more linoleic acid than clam per 100 grams.

Beef Clams
other omega 6 0.047 G 0.082 G
linoleic acid 0.39 G 0.032 G
Total 0.437 G 0.114 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Clams .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Clams (Mollusks, clam, mixed species, cooked, moist heat) .

Cooked Beef g

()
Daily Values (%)

Cooked Clams g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does beef or clams contain more calories in 100 grams?
Both beef and clams are high in calories. Beef has 90% more calories than clam - beef has 277 calories in 100g and clam has 148 calories.

Is beef or clams better for protein?
Both beef and clams are high in protein. Beef is very similar to beef for protein - beef has 25.4g of protein per 100 grams and clam has 25.6g of protein.

Does beef or clams contain more calcium?
Clam is a rich source of calcium and it has 160% more calcium than beef - beef has 35mg of calcium in 100 grams and clam has 92mg of calcium.

Does beef or clams contain more iron?
Both beef and clams are high in iron. Clam has 30% more iron than beef - beef has 2.3mg of iron in 100 grams and clam has 2.8mg of iron.

Does beef or clams contain more potassium?
Both beef and clams are high in potassium. Clam has 130% more potassium than beef - beef has 275mg of potassium in 100 grams and clam has 628mg of potassium.