Yogurt vs. Clams
Nutrition comparison of Yogurt and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and clams:
- Both yogurt and clams are high in calcium.
- Clam has 10.1 times less saturated fat than yogurt.
- 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.
- Yogurt has 4.1 times less cholesterol than clam.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 59% less calories than clam - yogurt has 61 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, yogurt is much lighter in protein, heavier in carbs and much heavier in fat compared to clams per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Clams | |
|---|---|---|
| Protein | 23% | 73% |
| Carbohydrates | 30% | 15% |
| Fat | 47% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and clams contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
sugar
Clam has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 636% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 10.1 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Yogurt has 4.1 times less cholesterol than clam - yogurt has 13mg 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 43 times more Vitamin C than yogurt - yogurt has 0.5mg 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 533% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin D
Yogurt and clams contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and clam does not contain significant amounts.
Vitamin E
Yogurt and clams contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Yogurt and clams contain similar amounts of Vitamin K - yogurt 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 yogurt and clams contain significant amounts of pantothenic acid.
| Yogurt | Clams | |
|---|---|---|
| Thiamin | 0.029 MG | 0.15 MG |
| Riboflavin | 0.142 MG | 0.426 MG |
| Niacin | 0.075 MG | 3.354 MG |
| Pantothenic acid | 0.389 MG | 0.68 MG |
| Vitamin B6 | 0.032 MG | 0.11 MG |
| Folate | 7 UG | 29 UG |
| Vitamin B12 | 0.37 UG | 98.89 UG |
Minerals
calcium
Both yogurt and clams are high in calcium. Yogurt has 32% more calcium than clam - yogurt has 121mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 55 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 305% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than yogurt per 100 grams.
| Yogurt | Clams | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.008 G |
| DHA | ~ | 0.146 G |
| EPA | ~ | 0.138 G |
| DPA | ~ | 0.104 G |
| Total | 0.027 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than clam per 100 grams.
| Yogurt | Clams | |
|---|---|---|
| linoleic acid | 0.065 G | 0.032 G |
| other omega 6 | ~ | 0.082 G |
| Total | 0.065 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.
Yogurt 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 yogurt or clams contain more calories in 100 grams?Clam is high in calories and yogurt has 60% less calories than clam - yogurt has 61 calories in 100g and clam has 148 calories.
Is yogurt or clams better for protein?
Clam is a fantastic source of protein and it has 640% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and clam has 25.6g of protein.
Does yogurt or clams contain more calcium?
Both yogurt and clams are high in calcium. Yogurt has 30% more calcium than clam - yogurt has 121mg of calcium in 100 grams and clam has 92mg of calcium.
Does yogurt or clams contain more potassium?
Clam is a rich source of potassium and it has 310% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and clam has 628mg of potassium.