Milk vs. Clams
Nutrition comparison of Milk and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and clams:
- Both milk and clams are high in calcium.
- Clam has 5.6 times less saturated fat than milk.
- Clam has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, potassium and protein.
- For omega-3 fatty acids, clam has more dha, epa and dpa than milk.
- Milk has 7.3 times less cholesterol than clam.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 66% less calories than clam - milk has 50 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to clams per calorie. Milk has a macronutrient ratio of 27:38:35 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Clams | |
|---|---|---|
| Protein | 27% | 73% |
| Carbohydrates | 38% | 15% |
| Fat | 35% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Milk and clams contain similar amounts of carbs - milk has 4.8g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
sugar
Clam has less sugar than milk - milk has 5.1g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 674% more protein than milk - milk has 3.3g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 5.6 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
trans fat
Both milk and clams are low in trans fat - milk has 0.09g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Milk has 7.3 times less cholesterol than clam - milk has 8mg 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 109 times more Vitamin C than milk - milk has 0.2mg 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 211% more Vitamin A than milk - milk has 55ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than clam - milk has 49iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Milk and clams contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Milk and clams contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12. Both milk and clams contain significant amounts of pantothenic acid.
| Milk | Clams | |
|---|---|---|
| Thiamin | 0.039 MG | 0.15 MG |
| Riboflavin | 0.185 MG | 0.426 MG |
| Niacin | 0.092 MG | 3.354 MG |
| Pantothenic acid | 0.356 MG | 0.68 MG |
| Vitamin B6 | 0.038 MG | 0.11 MG |
| Folate | 5 UG | 29 UG |
| Vitamin B12 | 0.53 UG | 98.89 UG |
Minerals
calcium
Both milk and clams are high in calcium. Milk has 30% more calcium than clam - milk has 120mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 139 times more iron than milk - milk has 0.02mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 349% more potassium than milk - milk has 140mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, clam has more DHA, EPA and DPA than milk per 100 grams. Both milk and clams contain small amounts of alpha linoleic acid (ALA).
| Milk | Clams | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.008 G |
| DHA | ~ | 0.146 G |
| EPA | ~ | 0.138 G |
| DPA | ~ | 0.104 G |
| Total | 0.008 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, both milk and clams contain significant amounts of linoleic acid.
| Milk | Clams | |
|---|---|---|
| other omega 6 | ~ | 0.082 G |
| linoleic acid | 0.062 G | 0.032 G |
| Total | 0.062 G | 0.114 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.
Milk 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 milk or clams contain more calories in 100 grams?Clam is high in calories and milk has 70% less calories than clam - milk has 50 calories in 100g and clam has 148 calories.
Is milk or clams better for protein?
Clam is a fantastic source of protein and it has 670% more protein than milk - milk has 3.3g of protein per 100 grams and clam has 25.6g of protein.
Does milk or clams have more carbohydrates?
By weight, milk and clams contain similar amounts of carbs - milk has 4.8g of carbs for 100g and clam has 5.1g of carbohydrates.
Does milk or clams contain more calcium?
Both milk and clams are high in calcium. Milk has 30% more calcium than clam - milk has 120mg of calcium in 100 grams and clam has 92mg of calcium.
Does milk or clams contain more potassium?
Clam is a rich source of potassium and it has 350% more potassium than milk - milk has 140mg of potassium in 100 grams and clam has 628mg of potassium.