Clams vs. Carrots
Nutrition comparison of Cooked Clams and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and carrots:
- Both carrots and clams are high in Vitamin A and potassium.
- Carrot is a great source of dietary fiber.
- Clam has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin C, calcium and protein.
- For omega-3 fatty acids, clam has more dha, epa and dpa than carrot.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and carrot has 72% less calories than clam - carrot has 41 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to carrots per calorie. Clams has a macronutrient ratio of 73:15:13 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Carrots | |
|---|---|---|
| Protein | 73% | 9% |
| Carbohydrates | 15% | 87% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and clams contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has more dietary fiber than clam - carrot has 2.8g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 26 times more protein than carrot - carrot has 0.93g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both carrots and clams are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Carrot has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 275% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Both carrots and clams are high in Vitamin A. Carrot has 388% more Vitamin A than clam - carrot has 835ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Carrot has more Vitamin E than clam - carrot has 0.66mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Carrot has more Vitamin K than clam - carrot has 13.2ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12. Both clams and carrots contain significant amounts of Vitamin B6 and folate.
| Clams | Carrots | |
|---|---|---|
| Thiamin | 0.15 MG | 0.066 MG |
| Riboflavin | 0.426 MG | 0.058 MG |
| Niacin | 3.354 MG | 0.983 MG |
| Pantothenic acid | 0.68 MG | 0.273 MG |
| Vitamin B6 | 0.11 MG | 0.138 MG |
| Folate | 29 UG | 19 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 179% more calcium than carrot - carrot has 33mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 837% more iron than carrot - carrot has 0.3mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both carrots and clams are high in potassium. Clam has 96% more potassium than carrot - carrot has 320mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, clam has more DHA, EPA and DPA than carrot per 100 grams. Both clams and carrots contain small amounts of alpha linoleic acid (ALA).
| Clams | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.002 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than clam per 100 grams.
| Clams | Carrots | |
|---|---|---|
| linoleic acid | 0.032 G | 0.1 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.1 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 (%) |
Carrots 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 carrots or clams contain more calories in 100 grams?Clam is high in calories and carrot has 70% less calories than clam - carrot has 41 calories in 100g and clam has 148 calories.
Is carrots or clams better for protein?
Clam is a fantastic source of protein and it has 26 times more protein than carrot - carrot has 0.93g of protein per 100 grams and clam has 25.6g of protein.
Does carrots or clams have more carbohydrates?
By weight, carrots and clams contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and clam has 5.1g of carbohydrates.
Does carrots or clams contain more calcium?
Clam is a rich source of calcium and it has 180% more calcium than carrot - carrot has 33mg of calcium in 100 grams and clam has 92mg of calcium.
Does carrots or clams contain more potassium?
Both carrots and clams are high in potassium. Clam has 100% more potassium than carrot - carrot has 320mg of potassium in 100 grams and clam has 628mg of potassium.