Clams vs. Mushroom

Nutrition comparison of Cooked Clams and Mushroom


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

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

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

  • Both clams and mushroom are high in potassium.
  • Clam is a great source of iron.
  • Clam is an excellent source of Vitamin A, Vitamin C, calcium and protein.
  • Mushroom has more pantothenic acid, however, clam contains more Vitamin B12.
Detailed nutritional comparison of clams and mushroom 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: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Mushroom (Mushrooms, white, raw) . Have a correction or suggestions? Shoot us an email.


Image of Clams src
Image of Mushroom src

Calories and Carbs

calories

Clam is high in calories and mushroom has 85% less calories than clam - clam has 148 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and similar to mushroom for fat. Clams has a macronutrient ratio of 73:15:13 and for mushroom, 44:47:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Clams Mushroom
Protein 73% 44%
Carbohydrates 15% 47%
Fat 13% 10%
Alcohol ~ ~

carbohydrates

Clams and mushroom contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Mushroom has more dietary fiber than clam - mushroom has 1g of dietary fiber per 100 grams and clam does not contain significant amounts.

sugar

Clam has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and clam does not contain significant amounts.

Protein

protein

Clam is an excellent source of protein and it has 727% more protein than mushroom - clam has 25.6g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Both clams and mushroom are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

cholesterol

Mushroom has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and mushroom does not contain significant amounts.

Vitamins

Vitamin C

Clam is an excellent source of Vitamin C and it has 952% more Vitamin C than mushroom - clam has 22.1mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin A

Clam is an excellent source of Vitamin A and it has more Vitamin A than mushroom - clam has 171ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.

Vitamin D

Mushroom has more Vitamin D than clam - mushroom has 7iu of Vitamin D per 100 grams and clam does not contain significant amounts.

Vitamin E

Mushroom and clams contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and clam does not contain significant amounts.

The B Vitamins

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

Clams Mushroom
Thiamin 0.15 MG 0.081 MG
Riboflavin 0.426 MG 0.402 MG
Niacin 3.354 MG 3.607 MG
Pantothenic acid 0.68 MG 1.497 MG
Vitamin B6 0.11 MG 0.104 MG
Folate 29 UG 17 UG
Vitamin B12 98.89 UG 0.04 UG

Minerals

calcium

Clam is an excellent source of calcium and it has 29 times more calcium than mushroom - clam has 92mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Clam is a great source of iron and it has 462% more iron than mushroom - clam has 2.8mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both clams and mushroom are high in potassium. Clam has 97% more potassium than mushroom - clam has 628mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Clams Mushroom
linoleic acid 0.032 G 0.16 G
other omega 6 0.082 G ~
Total 0.114 G 0.16 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 Clams or Mushroom .

Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Mushroom (Mushrooms, white, raw) .

Cooked Clams g

()
Daily Values (%)

Mushroom 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 clams or mushroom contain more calories in 100 grams?
Clam is high in calories and mushroom has 90% less calories than clam - clam has 148 calories in 100g and mushroom has 22 calories.

Is clams or mushroom better for protein?
Clam is a fantastic source of protein and it has 730% more protein than mushroom - clam has 25.6g of protein per 100 grams and mushroom has 3.1g of protein.

Does clams or mushroom have more carbohydrates?
By weight, clams and mushroom contain similar amounts of carbs - clam has 5.1g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does clams or mushroom contain more calcium?
Clam is a rich source of calcium and it has 29 times more calcium than mushroom - clam has 92mg of calcium in 100 grams and mushroom has 3mg of calcium.

Does clams or mushroom contain more potassium?
Both clams and mushroom are high in potassium. Clam has 100% more potassium than mushroom - clam has 628mg of potassium in 100 grams and mushroom has 318mg of potassium.