Clams vs. Marjoram
Nutrition comparison of Cooked Clams and Marjoram
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
marjoram
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and marjoram:
- Both marjoram and clams are high in Vitamin A, Vitamin C, calcium, calories, iron, potassium and protein.
- Clam has more pantothenic acid and Vitamin B12, however, marjoram contains more Vitamin B6 and folate.
- Marjoram is an excellent source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Marjoram (Spices, marjoram, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both marjoram and clams are high in calories. Marjoram has 83% more calories than clam - marjoram has 271 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 marjoram per calorie. Clams has a macronutrient ratio of 73:15:13 and for marjoram, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Marjoram | |
|---|---|---|
| Protein | 73% | 20% |
| Carbohydrates | 15% | 80% |
| Fat | 13% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and clam has 92% less carbohydrates than marjoram - marjoram has 60.6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Marjoram is an excellent source of dietary fiber and it has more dietary fiber than clam - marjoram has 40.3g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than marjoram - marjoram has 4.1g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both marjoram and clams are high in protein. Clam has 102% more protein than marjoram - marjoram has 12.7g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both marjoram and clams are low in saturated fat - marjoram has 0.53g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Marjoram has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and marjoram does not contain significant amounts.
Vitamins
Vitamin C
Both marjoram and clams are high in Vitamin C. Marjoram has 133% more Vitamin C than clam - marjoram has 51.4mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Both marjoram and clams are high in Vitamin A. Marjoram has 136% more Vitamin A than clam - marjoram has 403ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Marjoram has more Vitamin E than clam - marjoram has 1.7mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Marjoram is an excellent source of Vitamin K and it has more Vitamin K than clam - marjoram has 621.7ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more pantothenic acid and Vitamin B12, however, marjoram contains more Vitamin B6 and folate. Both clams and marjoram contain significant amounts of thiamin, riboflavin and niacin.
| Clams | Marjoram | |
|---|---|---|
| Thiamin | 0.15 MG | 0.289 MG |
| Riboflavin | 0.426 MG | 0.316 MG |
| Niacin | 3.354 MG | 4.12 MG |
| Pantothenic acid | 0.68 MG | ~ |
| Vitamin B6 | 0.11 MG | 1.19 MG |
| Folate | 29 UG | 274 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both marjoram and clams are high in calcium. Marjoram has 20 times more calcium than clam - marjoram has 1990mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both marjoram and clams are high in iron. Marjoram has 28 times more iron than clam - marjoram has 82.7mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both marjoram and clams are high in potassium. Marjoram has 142% more potassium than clam - marjoram has 1522mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than marjoram per 100 grams.
| Clams | Marjoram | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 3.23 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 3.23 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than clam per 100 grams.
| Clams | Marjoram | |
|---|---|---|
| linoleic acid | 0.032 G | 1.175 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 1.175 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 (%) |
Marjoram 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 marjoram or clams contain more calories in 100 grams?Both marjoram and clams are high in calories. Marjoram has 80% more calories than clam - marjoram has 271 calories in 100g and clam has 148 calories.
Is marjoram or clams better for protein?
Both marjoram and clams are high in protein. Clam has 100% more protein than marjoram - marjoram has 12.7g of protein per 100 grams and clam has 25.6g of protein.
Does marjoram or clams have more carbohydrates?
By weight, marjoram is high in carbohydrates and clam has 90% fewer carbohydrates than marjoram - marjoram has 60.6g of carbs for 100g and clam has 5.1g of carbohydrates.
Does marjoram or clams contain more calcium?
Both marjoram and clams are high in calcium. Marjoram has 20 times more calcium than clam - marjoram has 1990mg of calcium in 100 grams and clam has 92mg of calcium.
Does marjoram or clams contain more iron?
Both marjoram and clams are high in iron. Marjoram has 28 times more iron than clam - marjoram has 82.7mg of iron in 100 grams and clam has 2.8mg of iron.
Does marjoram or clams contain more potassium?
Both marjoram and clams are high in potassium. Marjoram has 140% more potassium than clam - marjoram has 1522mg of potassium in 100 grams and clam has 628mg of potassium.