Clams vs. Pork
Nutrition comparison of Cooked Clams and Cooked Pork
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
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and pork:
- Both pork and clams are high in calories, potassium and protein.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C and calcium.
- Pork has more thiamin and Vitamin B6, however, clam contains more folate and Vitamin B12.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and clams are high in calories. Pork has 101% more calories than clam - pork has 297 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 pork per calorie. Clams has a macronutrient ratio of 73:15:13 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Pork | |
|---|---|---|
| Protein | 73% | 36% |
| Carbohydrates | 15% | ~ |
| Fat | 13% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than clam - clam has 5.1g of total carbs per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and clams are high in protein. Pork is very similar to clam for protein - pork has 25.7g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Pork is high in saturated fat and clam has 98% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Pork and clams contain similar amounts of cholesterol - pork has 94mg 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 30 times more Vitamin C than pork - pork 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 84 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than clam - pork has 21iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Pork and clams contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and clam does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B6, however, clam contains more folate and Vitamin B12. Both clams and pork contain significant amounts of riboflavin, niacin and pantothenic acid.
| Clams | Pork | |
|---|---|---|
| Thiamin | 0.15 MG | 0.706 MG |
| Riboflavin | 0.426 MG | 0.22 MG |
| Niacin | 3.354 MG | 4.206 MG |
| Pantothenic acid | 0.68 MG | 0.52 MG |
| Vitamin B6 | 0.11 MG | 0.391 MG |
| Folate | 29 UG | 6 UG |
| Vitamin B12 | 98.89 UG | 0.54 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 318% more calcium than pork - pork has 22mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 118% more iron than pork - pork has 1.3mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both pork and clams are high in potassium. Clam has 73% more potassium than pork - pork has 362mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than pork per 100 grams.
| Clams | Pork | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.07 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than clam per 100 grams.
| Clams | Pork | |
|---|---|---|
| linoleic acid | 0.032 G | 1.64 G |
| other omega 6 | 0.082 G | 0.08 G |
| Total | 0.114 G | 1.72 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 (%) |
Cooked Pork 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 pork or clams contain more calories in 100 grams?Both pork and clams are high in calories. Pork has 100% more calories than clam - pork has 297 calories in 100g and clam has 148 calories.
Is pork or clams better for protein?
Both pork and clams are high in protein. Pork is very similar to clam for protein - pork has 25.7g of protein per 100 grams and clam has 25.6g of protein.
Does pork or clams contain more calcium?
Clam is a rich source of calcium and it has 320% more calcium than pork - pork has 22mg of calcium in 100 grams and clam has 92mg of calcium.
Does pork or clams contain more potassium?
Both pork and clams are high in potassium. Clam has 70% more potassium than pork - pork has 362mg of potassium in 100 grams and clam has 628mg of potassium.