Egg White vs. Clams
Nutrition comparison of Egg White and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and clams:
- Both clams and egg white are high in protein.
- Clam has more thiamin, 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 and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and egg white has 65% less calories than clam - clam has 148 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is heavier in protein, lighter in carbs and lighter in fat compared to clams per calorie. Egg white has a macronutrient ratio of 89:5:6 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Clams | |
|---|---|---|
| Protein | 89% | 73% |
| Carbohydrates | 5% | 15% |
| Fat | 6% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and egg white contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
sugar
Egg white and clams contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both clams and egg white are high in protein. Clam has 134% more protein than egg white - clam has 25.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both clams and egg white are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than egg white - clam has 22.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than egg white - clam has 171ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Clam has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg white and clams contain significant amounts of riboflavin.
| Egg White | Clams | |
|---|---|---|
| Thiamin | 0.004 MG | 0.15 MG |
| Riboflavin | 0.439 MG | 0.426 MG |
| Niacin | 0.105 MG | 3.354 MG |
| Pantothenic acid | 0.19 MG | 0.68 MG |
| Vitamin B6 | 0.005 MG | 0.11 MG |
| Folate | 4 UG | 29 UG |
| Vitamin B12 | 0.09 UG | 98.89 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 12 times more calcium than egg white - clam has 92mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Clam is a great source of iron and it has 34 times more iron than egg white - clam has 2.8mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Clam is an excellent source of potassium and it has 285% more potassium than egg white - clam has 628mg of potassium per 100 grams and egg white has 163mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Cooked Clams 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 clams or egg white contain more calories in 100 grams?Clam is high in calories and egg white has 70% less calories than clam - clam has 148 calories in 100g and egg white has 52 calories.
Is clams or egg white better for protein?
Both clams and egg white are high in protein. Clam has 130% more protein than egg white - clam has 25.6g of protein per 100 grams and egg white has 10.9g of protein.
Does clams or egg white contain more calcium?
Clam is a rich source of calcium and it has 12 times more calcium than egg white - clam has 92mg of calcium in 100 grams and egg white has 7mg of calcium.
Does clams or egg white contain more potassium?
Clam is a rich source of potassium and it has 290% more potassium than egg white - clam has 628mg of potassium in 100 grams and egg white has 163mg of potassium.