Beef vs Mollusks
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mollusks, clam, mixed species, cooked, moist heat is higher in more vitamins & minerals
Calories (kcal)
Beef 87
Mollusks 148
Protein (g)
Beef 15.7
Mollusks 25.5
Carbs (g)
Beef 0
Mollusks 5.13
Fat (g)
Beef 2.64
Mollusks 1.95
Fiber (g)
Beef 0
Mollusks 0
Quick answers
Which has more protein?
Mollusks, clam, mixed species, cooked, moist heat — 25.5g vs 15.7g per 100g.
Which has fewer calories?
Beef, New Zealand, imported, variety meats and by-products, kidney, raw — 87 vs 148 kcal per 100g.
Which is more nutrient-dense?
Mollusks, clam, mixed species, cooked, moist heat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Mollusks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 87 kcal | 148 kcal | -41% |
| Macronutrients | |||
| Water | 80.5 g | 63.6 g | +27% |
| Protein | 15.7 g | 25.5 g | -39% |
| Total lipid (fat) | 2.64 g | 1.95 g | +35% |
| Carbohydrate, by difference | 0 g | 5.13 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.616 g | 0.188 g | +228% |
| Fatty acids, total monounsaturated | 0.345 g | 0.172 g | +101% |
| Fatty acids, total trans | 0.034 g | — | |
| Cholesterol | 404 mg | 67.0 mg | +503% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 22.1 mg | -100% |
| Thiamin (Vitamin B1) | 0.559 mg | 0.150 mg | +273% |
| Riboflavin (Vitamin B2) | 2.12 mg | 0.426 mg | +397% |
| Niacin (Vitamin B3) | 4.88 mg | 3.35 mg | +45% |
| Pantothenic acid (Vitamin B5) | 3.97 mg | 0.680 mg | +484% |
| Vitamin B-6 — Pyridoxine | 0.316 mg | 0.110 mg | +187% |
| Biotin (Vitamin B7) | — | 29.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 27.7 ug | 98.9 ug | -72% |
| Vitamin A, RAE | 89.0 ug | 171 ug | -48% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.820 mg | — | |
| Vitamin D (D2 + D3) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 92.0 mg | -90% |
| Iron, Fe | 3.83 mg | 2.81 mg | +36% |
| Magnesium, Mg | 15.0 mg | 18.0 mg | -17% |
| Phosphorus, P | 234 mg | 338 mg | -31% |
| Potassium, K | 225 mg | 628 mg | -64% |
| Sodium, Na | 175 mg | 1202 mg | -85% |
| Zinc, Zn | 1.53 mg | 2.73 mg | -44% |
| Copper, Cu | 0.409 mg | 0.688 mg | -41% |
| Manganese, Mn | 0.109 mg | 1.00 mg | -89% |
| Selenium, Se | 103 ug | 64.0 ug | +61% |
| Other Nutrients | |||
| Energy | 362 kj | 618 kj | -41% |
| Ash | 1.15 g | 3.74 g | -69% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 29.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 29.0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 89.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 297 IU | 570 IU | -48% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 6.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.007 g | 0.026 g | -73% |
| SFA 16:0 (Palmitic acid) | 0.288 g | 0.120 g | +140% |
| SFA 17:0 (Margaric acid) | 0.024 g | — | |
| SFA 18:0 (Stearic acid) | 0.258 g | 0.036 g | +617% |
| SFA 20:0 (Arachidic acid) | 0.008 g | — | |
| SFA 22:0 (Behenic acid) | 0.019 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.011 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.005 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.028 g | 0.044 g | -36% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.013 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.299 g | 0.068 g | +340% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.281 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | 0.036 g | -86% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.012 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 0.606 g | 0.552 g | +10% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.197 g | 0.032 g | +516% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.189 g | — | |
| PUFA 18:2 CLAs | 0.007 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.043 g | 0.008 g | +437% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.041 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.032 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.038 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.009 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.028 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.171 g | 0.082 g | +109% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.171 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.078 g | 0.138 g | -43% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.051 g | 0.104 g | -51% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.015 g | 0.146 g | -90% |
| Fatty acids, total trans-monoenoic | 0.033 g | — | |
| TFA 16:1 t | 0.014 g | — | |
| TFA 18:1 t | 0.018 g | — | |
| TFA 18:2 t,t | 0.002 g | — | |
| Fatty acids, total trans-polyenoic | 0.002 g | — | |
| Tryptophan (EAA) | 0.164 g | 0.286 g | -43% |
| Threonine (EAA) | 0.568 g | 1.10 g | -48% |
| Isoleucine (EAA, BCAA) | 0.652 g | 1.11 g | -41% |
| Leucine (EAA, BCAA) | 1.18 g | 1.80 g | -34% |
| Lysine (EAA) | 1.24 g | 1.91 g | -35% |
| Methionine (EAA) | 0.516 g | 0.576 g | -10% |
| Cystine (conditionally essential) | — | 0.335 g | |
| Phenylalanine (EAA) | 0.610 g | 0.915 g | -33% |
| Tyrosine (conditionally essential) | 0.528 g | 0.817 g | -35% |
| Valine (EAA, BCAA) | 0.692 g | 1.12 g | -38% |
| Arginine (conditionally essential) | 1.03 g | 1.86 g | -45% |
| Histidine (EAA) | 0.565 g | 0.490 g | +15% |
| Alanine | 0.816 g | 1.54 g | -47% |
| Aspartic acid | — | 2.46 g | |
| Glutamic acid | 2.19 g | 3.47 g | -37% |
| Glycine (conditionally essential) | 0.854 g | 1.60 g | -47% |
| Proline (conditionally essential) | 0.503 g | 1.04 g | -52% |
| Serine | 0.551 g | 1.14 g | -52% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, New Zealand, imported, variety meats and by-products, kidney, raw nutrition facts Mollusks, clam, mixed species, cooked, moist heat nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +484% in Beef, New Zealand, imported, variety meats and by-products, kidney, raw Riboflavin (Vitamin B2) +397% in Beef, New Zealand, imported, variety meats and by-products, kidney, raw Thiamin (Vitamin B1) +273% in Beef, New Zealand, imported, variety meats and by-products, kidney, raw Vitamin B-6 — Pyridoxine +187% in Beef, New Zealand, imported, variety meats and by-products, kidney, raw
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