Clams vs. Walnut
Nutrition comparison of Cooked Clams and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and walnut:
- Both walnut and clams are high in calcium, calories, iron, potassium and protein.
- Clam has 63% less carbohydrates than walnut.
- Clam is an excellent source of Vitamin A and Vitamin C.
- Walnut has more thiamin, Vitamin B6 and folate, however, clam contains more riboflavin, niacin and Vitamin B12.
- Walnut is an excellent source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and clams are high in calories. Walnut has 342% more calories than clam - walnut has 654 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, heavier in carbs and much lighter in fat compared to walnut per calorie. Clams has a macronutrient ratio of 73:15:13 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Walnut | |
|---|---|---|
| Protein | 73% | 9% |
| Carbohydrates | 15% | 8% |
| Fat | 13% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 63% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than clam - walnut has 6.7g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both walnut and clams are high in protein. Clam has 68% more protein than walnut - walnut has 15.2g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and clam has 97% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Walnut has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 16 times more Vitamin C than walnut - walnut has 1.3mg 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 170 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than clam - walnut has 0.7mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Walnut and clams contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate, however, clam contains more riboflavin, niacin and Vitamin B12. Both clams and walnut contain significant amounts of pantothenic acid.
| Clams | Walnut | |
|---|---|---|
| Thiamin | 0.15 MG | 0.341 MG |
| Riboflavin | 0.426 MG | 0.15 MG |
| Niacin | 3.354 MG | 1.125 MG |
| Pantothenic acid | 0.68 MG | 0.57 MG |
| Vitamin B6 | 0.11 MG | 0.537 MG |
| Folate | 29 UG | 98 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both walnut and clams are high in calcium. Walnut has a little more calcium (7%) than clam by weight - walnut has 98mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both walnut and clams are high in iron. Walnut has a little more iron (4%) than clam by weight - walnut has 2.9mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both walnut and clams are high in potassium. Clam has 42% more potassium than walnut - walnut has 441mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than walnut per 100 grams.
| Clams | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 9.08 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than clam per 100 grams.
| Clams | Walnut | |
|---|---|---|
| linoleic acid | 0.032 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.032 G | 38.156 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.
Cooked Clams g
()
|
Daily Values (%) |
Walnut 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 walnut or clams contain more calories in 100 grams?Both walnut and clams are high in calories. Walnut has 340% more calories than clam - walnut has 654 calories in 100g and clam has 148 calories.
Is walnut or clams better for protein?
Both walnut and clams are high in protein. Clam has 70% more protein than walnut - walnut has 15.2g of protein per 100 grams and clam has 25.6g of protein.
Does walnut or clams contain more calcium?
Both walnut and clams are high in calcium. Walnut has a little more calcium ( 10%) than clam by weight - walnut has 98mg of calcium in 100 grams and clam has 92mg of calcium.
Does walnut or clams contain more iron?
Both walnut and clams are high in iron. Walnut has a little more iron ( 0%) than clam by weight - walnut has 2.9mg of iron in 100 grams and clam has 2.8mg of iron.
Does walnut or clams contain more potassium?
Both walnut and clams are high in potassium. Clam has 40% more potassium than walnut - walnut has 441mg of potassium in 100 grams and clam has 628mg of potassium.