Clams vs. Yellow Corn
Nutrition comparison of Cooked Clams and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and yellow corn:
- Both yellow corn and clams are high in potassium.
- Clam has 3 times less carbohydrates than yellow corn.
- Clam has more riboflavin and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and protein.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and yellow corn has 35% less calories than clam - yellow corn has 96 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and similar to yellow corn for fat. Clams has a macronutrient ratio of 73:15:13 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Yellow Corn | |
|---|---|---|
| Protein | 73% | 12% |
| Carbohydrates | 15% | 76% |
| Fat | 13% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 3 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than clam - yellow corn has 2.4g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 649% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both yellow corn and clams are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Yellow corn has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 302% more Vitamin C than yellow corn - yellow corn has 5.5mg 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 12 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Yellow corn and clams contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Yellow corn and clams contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin and Vitamin B12. Both clams and yellow corn contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Clams | Yellow Corn | |
|---|---|---|
| Thiamin | 0.15 MG | 0.093 MG |
| Riboflavin | 0.426 MG | 0.057 MG |
| Niacin | 3.354 MG | 1.683 MG |
| Pantothenic acid | 0.68 MG | 0.792 MG |
| Vitamin B6 | 0.11 MG | 0.139 MG |
| Folate | 29 UG | 23 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 29 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 524% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both yellow corn and clams are high in potassium. Clam has 188% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than yellow corn per 100 grams.
| Clams | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.018 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than clam per 100 grams.
| Clams | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.032 G | 0.586 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.586 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.
Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Clams g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow corn or clams contain more calories in 100 grams?Clam is high in calories and yellow corn has 40% less calories than clam - yellow corn has 96 calories in 100g and clam has 148 calories.
Is yellow corn or clams better for protein?
Clam is a fantastic source of protein and it has 650% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and clam has 25.6g of protein.
Does yellow corn or clams have more carbohydrates?
By weight, clam has 3 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and clam has 5.1g of carbohydrates.
Does yellow corn or clams contain more calcium?
Clam is a rich source of calcium and it has 29 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and clam has 92mg of calcium.
Does yellow corn or clams contain more potassium?
Both yellow corn and clams are high in potassium. Clam has 190% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and clam has 628mg of potassium.