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.
Detailed nutritional comparison of egg white and clams 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: Egg White (Egg, white, raw, fresh) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Clams src

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 91:6:4 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Clams
Protein 91% 73%
Carbohydrates 6% 15%
Fat 4% 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 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 Egg White or Clams .

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

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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.

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