Clams vs. Chicken Breast
Nutrition comparison of Cooked Clams and Cooked Chicken Breast
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
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and chicken breast:
- Both chicken breast and clams are high in calories, potassium and protein.
- Clam has more thiamin, riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and clams are high in calories. Chicken breast has 11% more calories than clam - chicken breast has 165 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is lighter in protein, heavier in carbs and lighter in fat compared to chicken breast per calorie. Clams has a macronutrient ratio of 73:15:13 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Chicken Breast | |
|---|---|---|
| Protein | 73% | 79% |
| Carbohydrates | 15% | ~ |
| Fat | 13% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than clam - clam has 5.1g of total carbs per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and clams are high in protein. Chicken breast has 21% more protein than clam - chicken breast has 31g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Chicken breast and clams contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Chicken breast and clams contain similar amounts of cholesterol - chicken breast has 85mg 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 chicken breast - clam has 22.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has 27 times more Vitamin A than chicken breast - chicken breast has 6ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than clam - chicken breast has 5iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Chicken breast and clams contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Chicken breast and clams contain similar amounts of Vitamin K - chicken breast has 0.3ug 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, chicken breast contains more niacin and Vitamin B6. Both clams and chicken breast contain significant amounts of pantothenic acid.
| Clams | Chicken Breast | |
|---|---|---|
| Thiamin | 0.15 MG | 0.07 MG |
| Riboflavin | 0.426 MG | 0.114 MG |
| Niacin | 3.354 MG | 13.712 MG |
| Pantothenic acid | 0.68 MG | 0.965 MG |
| Vitamin B6 | 0.11 MG | 0.6 MG |
| Folate | 29 UG | 4 UG |
| Vitamin B12 | 98.89 UG | 0.34 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 513% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 170% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both chicken breast and clams are high in potassium. Clam has 145% more potassium than chicken breast - chicken breast has 256mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than chicken breast per 100 grams.
| Clams | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.03 G |
| DHA | 0.146 G | 0.02 G |
| EPA | 0.138 G | 0.01 G |
| DPA | 0.104 G | 0.01 G |
| Total | 0.396 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than clam per 100 grams.
| Clams | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.032 G | 0.59 G |
| other omega 6 | 0.082 G | 0.06 G |
| Total | 0.114 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cooked Clams g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or clams contain more calories in 100 grams?Both chicken breast and clams are high in calories. Chicken breast has 10% more calories than clam - chicken breast has 165 calories in 100g and clam has 148 calories.
Is chicken breast or clams better for protein?
Both chicken breast and clams are high in protein. Chicken breast has 20% more protein than clam - chicken breast has 31g of protein per 100 grams and clam has 25.6g of protein.
Does chicken breast or clams contain more calcium?
Clam is a rich source of calcium and it has 510% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and clam has 92mg of calcium.
Does chicken breast or clams contain more potassium?
Both chicken breast and clams are high in potassium. Clam has 150% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and clam has 628mg of potassium.