Clams vs. Pumpkin Seeds

Nutrition comparison of Cooked Clams and Pumpkin Seeds


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

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

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

  • Both pumpkin seeds and clams are high in calcium, calories, iron, potassium and protein.
  • Clam has 18.5 times less saturated fat than pumpkin seed.
  • Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Clam is an excellent source of Vitamin A and Vitamin C.
  • Pumpkin seed is an excellent source of dietary fiber.
Detailed nutritional comparison of clams and pumpkin seeds 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Clams src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both pumpkin seeds and clams are high in calories. Pumpkin seed has 201% more calories than clam - pumpkin seed has 446 calories per 100 grams and clam has 148 calories.

For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and much lighter in fat compared to pumpkin seeds per calorie. Clams has a macronutrient ratio of 73:15:13 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Clams Pumpkin Seeds
Protein 73% 16%
Carbohydrates 15% 46%
Fat 13% 38%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and clam has 90% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and clam has 5.1g of carbohydrates.

dietary fiber

Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than clam - pumpkin seed has 18.4g of dietary fiber per 100 grams and clam does not contain significant amounts.

Protein

protein

Both pumpkin seeds and clams are high in protein. Clam has 38% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and clam has 25.6g of protein.

Fat

saturated fat

Clam has 18.5 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and clam has 0.19g of saturated fat.

cholesterol

Pumpkin seed has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.

Vitamins

Vitamin C

Clam is an excellent source of Vitamin C and it has 72 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg 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 56 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.

The B Vitamins

Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Clams Pumpkin Seeds
Thiamin 0.15 MG 0.034 MG
Riboflavin 0.426 MG 0.052 MG
Niacin 3.354 MG 0.286 MG
Pantothenic acid 0.68 MG 0.056 MG
Vitamin B6 0.11 MG 0.037 MG
Folate 29 UG 9 UG
Vitamin B12 98.89 UG ~

Minerals

calcium

Both pumpkin seeds and clams are high in calcium. Clam has 67% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and clam has 92mg of calcium.

iron

Both pumpkin seeds and clams are high in iron. Pumpkin seed has 18% more iron than clam - pumpkin seed has 3.3mg of iron per 100 grams and clam has 2.8mg of iron.

potassium

Both pumpkin seeds and clams are high in potassium. Pumpkin seed has 46% more potassium than clam - pumpkin seed has 919mg of potassium per 100 grams and clam has 628mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than pumpkin seed per 100 grams.

Clams Pumpkin Seeds
alpha linoleic acid 0.008 G 0.077 G
DHA 0.146 G ~
EPA 0.138 G ~
DPA 0.104 G ~
Total 0.396 G 0.077 G

omega 6s

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

Clams Pumpkin Seeds
linoleic acid 0.032 G 8.759 G
other omega 6 0.082 G ~
Total 0.114 G 8.759 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 Pumpkin Seeds .

Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does pumpkin seeds or clams contain more calories in 100 grams?
Both pumpkin seeds and clams are high in calories. Pumpkin seed has 200% more calories than clam - pumpkin seed has 446 calories in 100g and clam has 148 calories.

Is pumpkin seeds or clams better for protein?
Both pumpkin seeds and clams are high in protein. Clam has 40% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and clam has 25.6g of protein.

Does pumpkin seeds or clams have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and clam has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and clam has 5.1g of carbohydrates.

Does pumpkin seeds or clams contain more calcium?
Both pumpkin seeds and clams are high in calcium. Clam has 70% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and clam has 92mg of calcium.

Does pumpkin seeds or clams contain more iron?
Both pumpkin seeds and clams are high in iron. Pumpkin seed has 20% more iron than clam - pumpkin seed has 3.3mg of iron in 100 grams and clam has 2.8mg of iron.

Does pumpkin seeds or clams contain more potassium?
Both pumpkin seeds and clams are high in potassium. Pumpkin seed has 50% more potassium than clam - pumpkin seed has 919mg of potassium in 100 grams and clam has 628mg of potassium.