Clams vs. Watermelon

Nutrition comparison of Cooked Clams and Watermelon


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

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

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

  • Clam has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Clam is a great source of iron.
  • Clam is an excellent source of Vitamin A, Vitamin C, calcium, potassium and protein.
Detailed nutritional comparison of clams and watermelon 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 Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Clams src
Image of Watermelon src

Calories and Carbs

calories

Clam is high in calories and watermelon has 80% less calories than clam - watermelon has 30 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 watermelon per calorie. Clams has a macronutrient ratio of 73:15:13 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Clams Watermelon
Protein 73% 7%
Carbohydrates 15% 88%
Fat 13% 5%
Alcohol ~ ~

carbohydrates

Watermelon and clams contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and clam has 5.1g of carbohydrates.

dietary fiber

Watermelon has more dietary fiber than clam - watermelon has 0.4g of dietary fiber per 100 grams and clam does not contain significant amounts.

sugar

Clam has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and clam does not contain significant amounts.

Protein

protein

Clam is an excellent source of protein and it has 40 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and clam has 25.6g of protein.

Fat

saturated fat

Both watermelon and clams are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and clam has 0.19g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Clam is an excellent source of Vitamin C and it has 173% more Vitamin C than watermelon - watermelon has 8.1mg 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 511% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.

Vitamin E

Watermelon and clams contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and clam does not contain significant amounts.

Vitamin K

Watermelon and clams contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and clam does not contain significant amounts.

The B Vitamins

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

Clams Watermelon
Thiamin 0.15 MG 0.033 MG
Riboflavin 0.426 MG 0.021 MG
Niacin 3.354 MG 0.178 MG
Pantothenic acid 0.68 MG 0.221 MG
Vitamin B6 0.11 MG 0.045 MG
Folate 29 UG 3 UG
Vitamin B12 98.89 UG ~

Minerals

calcium

Clam is an excellent source of calcium and it has 12 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and clam has 92mg of calcium.

iron

Clam is a great source of iron and it has 10 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and clam has 2.8mg of iron.

potassium

Clam is an excellent source of potassium and it has 461% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and clam has 628mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both clams and watermelon contain small amounts of linoleic acid.

Clams Watermelon
linoleic acid 0.032 G 0.05 G
other omega 6 0.082 G ~
Total 0.114 G 0.05 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 Watermelon .

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

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FAQ

Does watermelon or clams contain more calories in 100 grams?
Clam is high in calories and watermelon has 80% less calories than clam - watermelon has 30 calories in 100g and clam has 148 calories.

Is watermelon or clams better for protein?
Clam is a fantastic source of protein and it has 40 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and clam has 25.6g of protein.

Does watermelon or clams have more carbohydrates?
By weight, watermelon and clams contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and clam has 5.1g of carbohydrates.

Does watermelon or clams contain more calcium?
Clam is a rich source of calcium and it has 12 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and clam has 92mg of calcium.

Does watermelon or clams contain more potassium?
Clam is a rich source of potassium and it has 460% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and clam has 628mg of potassium.

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