Clams vs. Brazil Nut
Nutrition comparison of Cooked Clams and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and brazil nut:
- Both brazil nut and clams are high in calcium, calories, iron, potassium and protein.
- Brazil nut has more thiamin, however, clam contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Brazil nut has signficantly more Vitamin E than clam.
- Brazil nut is an excellent source of dietary fiber.
- Clam has 56% less carbohydrates than brazil nut.
- Clam is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and clams are high in calories. Brazil nut has 345% more calories than clam - brazil nut has 659 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 brazil nut per calorie. Clams has a macronutrient ratio of 73:15:13 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Brazil Nut | |
|---|---|---|
| Protein | 73% | 8% |
| Carbohydrates | 15% | 7% |
| Fat | 13% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 56% less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than clam - brazil nut has 7.5g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both brazil nut and clams are high in protein. Clam has 78% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and clam has 99% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Brazil nut has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 30 times more Vitamin C than brazil nut - brazil nut has 0.7mg 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 more Vitamin A than brazil nut - clam has 171ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than clam - brazil nut has 5.7mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, clam contains more riboflavin, niacin, pantothenic acid and Vitamin B12. Both clams and brazil nut contain significant amounts of Vitamin B6 and folate.
| Clams | Brazil Nut | |
|---|---|---|
| Thiamin | 0.15 MG | 0.617 MG |
| Riboflavin | 0.426 MG | 0.035 MG |
| Niacin | 3.354 MG | 0.295 MG |
| Pantothenic acid | 0.68 MG | 0.184 MG |
| Vitamin B6 | 0.11 MG | 0.101 MG |
| Folate | 29 UG | 22 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both brazil nut and clams are high in calcium. Brazil nut has 74% more calcium than clam - brazil nut has 160mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both brazil nut and clams are high in iron. Brazil nut is very similar to brazil nut for iron - brazil nut has 2.4mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both brazil nut and clams are high in potassium. Brazil nut has a little more potassium (5%) than clam by weight - brazil nut has 659mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brazil nut has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than brazil nut per 100 grams.
| Clams | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.036 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than clam per 100 grams.
| Clams | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.032 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.032 G | 24.381 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 Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Cooked Clams g
()
|
Daily Values (%) |
Brazil Nut 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 brazil nut or clams contain more calories in 100 grams?Both brazil nut and clams are high in calories. Brazil nut has 350% more calories than clam - brazil nut has 659 calories in 100g and clam has 148 calories.
Is brazil nut or clams better for protein?
Both brazil nut and clams are high in protein. Clam has 80% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and clam has 25.6g of protein.
Does brazil nut or clams contain more calcium?
Both brazil nut and clams are high in calcium. Brazil nut has 70% more calcium than clam - brazil nut has 160mg of calcium in 100 grams and clam has 92mg of calcium.
Does brazil nut or clams contain more iron?
Both brazil nut and clams are high in iron. Brazil nut is very similar to brazil nut for iron - brazil nut has 2.4mg of iron in 100 grams and clam has 2.8mg of iron.
Does brazil nut or clams contain more potassium?
Both brazil nut and clams are high in potassium. Brazil nut has a little more potassium ( 10%) than clam by weight - brazil nut has 659mg of potassium in 100 grams and clam has 628mg of potassium.