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 99
Mollusks 148
Protein (g)
Beef 17.4
Mollusks 25.5
Carbs (g)
Beef 0.290
Mollusks 5.13
Fat (g)
Beef 3.09
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 17.4g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, kidneys, raw — 99 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 | 99 kcal | 148 kcal | -33% |
| Macronutrients | |||
| Water | 77.9 g | 63.6 g | +22% |
| Protein | 17.4 g | 25.5 g | -32% |
| Total lipid (fat) | 3.09 g | 1.95 g | +58% |
| Carbohydrate, by difference | 0.290 g | 5.13 g | -94% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.868 g | 0.188 g | +362% |
| Fatty acids, total monounsaturated | 0.586 g | 0.172 g | +241% |
| Fatty acids, total trans | 0.100 g | — | |
| Cholesterol | 411 mg | 67.0 mg | +513% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.40 mg | 22.1 mg | -57% |
| Thiamin (Vitamin B1) | 0.357 mg | 0.150 mg | +138% |
| Riboflavin (Vitamin B2) | 2.84 mg | 0.426 mg | +567% |
| Niacin (Vitamin B3) | 8.03 mg | 3.35 mg | +139% |
| Pantothenic acid (Vitamin B5) | 3.97 mg | 0.680 mg | +484% |
| Vitamin B-6 — Pyridoxine | 0.665 mg | 0.110 mg | +505% |
| Biotin (Vitamin B7) | 98.0 ug | 29.0 ug | +238% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 27.5 ug | 98.9 ug | -72% |
| Vitamin A, RAE | 419 ug | 171 ug | +145% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.220 mg | — | |
| Vitamin D (D2 + D3) | 1.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 92.0 mg | -86% |
| Iron, Fe | 4.60 mg | 2.81 mg | +64% |
| Magnesium, Mg | 17.0 mg | 18.0 mg | -6% |
| Phosphorus, P | 257 mg | 338 mg | -24% |
| Potassium, K | 262 mg | 628 mg | -58% |
| Sodium, Na | 182 mg | 1202 mg | -85% |
| Zinc, Zn | 1.92 mg | 2.73 mg | -30% |
| Copper, Cu | 0.426 mg | 0.688 mg | -38% |
| Manganese, Mn | 0.142 mg | 1.00 mg | -86% |
| Selenium, Se | 141 ug | 64.0 ug | +120% |
| Other Nutrients | |||
| Energy | 413 kj | 618 kj | -33% |
| Ash | 1.33 g | 3.74 g | -64% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 98.0 ug | 29.0 ug | +238% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 98.0 ug | 29.0 ug | +238% |
| Retinol | 419 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1397 IU | 570 IU | +145% |
| Beta-cryptoxanthin (Provitamin A) | 20.0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 45.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.10 ug | — | |
| Vitamin K1 — Phylloquinone | 0 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 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.021 g | 0.026 g | -19% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 0.393 g | 0.120 g | +228% |
| SFA 17:0 (Margaric acid) | 0.023 g | — | |
| SFA 18:0 (Stearic acid) | 0.374 g | 0.036 g | +939% |
| SFA 20:0 (Arachidic acid) | 0.012 g | — | |
| SFA 22:0 (Behenic acid) | 0.035 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.039 g | 0.044 g | -11% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.535 g | 0.068 g | +687% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | 0.036 g | -67% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.012 g | -100% |
| Fatty acids, total polyunsaturated | 0.545 g | 0.552 g | -1% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.292 g | 0.032 g | +812% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.008 g | +62% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.007 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.006 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) | 0.012 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.228 g | 0.082 g | +178% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.138 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.104 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.146 g | -100% |
| Tryptophan (EAA) | — | 0.286 g | |
| Threonine (EAA) | — | 1.10 g | |
| Isoleucine (EAA, BCAA) | — | 1.11 g | |
| Leucine (EAA, BCAA) | — | 1.80 g | |
| Lysine (EAA) | — | 1.91 g | |
| Methionine (EAA) | — | 0.576 g | |
| Cystine (conditionally essential) | — | 0.335 g | |
| Phenylalanine (EAA) | — | 0.915 g | |
| Tyrosine (conditionally essential) | — | 0.817 g | |
| Valine (EAA, BCAA) | — | 1.12 g | |
| Arginine (conditionally essential) | — | 1.86 g | |
| Histidine (EAA) | — | 0.490 g | |
| Alanine | — | 1.54 g | |
| Aspartic acid | — | 2.46 g | |
| Glutamic acid | — | 3.47 g | |
| Glycine (conditionally essential) | — | 1.60 g | |
| Proline (conditionally essential) | — | 1.04 g | |
| Serine | — | 1.14 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 42.0 mg | — | |
| Purine, guanine | 47.0 mg | — | |
| Purine, hypoxanthine | 63.0 mg | — | |
| Purine, xanthine | 61.0 mg | — | |
| Purines, total | 213 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, variety meats and by-products, kidneys, raw nutrition facts Mollusks, clam, mixed species, cooked, moist heat nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +567% in Beef, variety meats and by-products, kidneys, raw Vitamin B-6 — Pyridoxine +505% in Beef, variety meats and by-products, kidneys, raw Pantothenic acid (Vitamin B5) +484% in Beef, variety meats and by-products, kidneys, raw Biotin (Vitamin B7) +238% in Beef, variety meats and by-products, kidneys, raw
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