Mollusks 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)
Mollusks 163
Mollusks 148
Protein (g)
Mollusks 18.9
Mollusks 25.5
Carbs (g)
Mollusks 9.90
Mollusks 5.13
Fat (g)
Mollusks 4.60
Mollusks 1.95
Fiber (g)
Mollusks 0
Mollusks 0
Quick answers
Which has more protein?
Mollusks, clam, mixed species, cooked, moist heat — 25.5g vs 18.9g per 100g.
Which has fewer calories?
Mollusks, clam, mixed species, cooked, moist heat — 148 vs 163 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 | Mollusks | Mollusks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 163 kcal | 148 kcal | +10% |
| Macronutrients | |||
| Water | 64.1 g | 63.6 g | +1% |
| Protein | 18.9 g | 25.5 g | -26% |
| Total lipid (fat) | 4.60 g | 1.95 g | +136% |
| Carbohydrate, by difference | 9.90 g | 5.13 g | +93% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.02 g | 0.188 g | +443% |
| Fatty acids, total monounsaturated | 0.776 g | 0.172 g | +351% |
| Cholesterol | 100 mg | 67.0 mg | +49% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.8 mg | 22.1 mg | -42% |
| Thiamin (Vitamin B1) | 0.127 mg | 0.150 mg | -15% |
| Riboflavin (Vitamin B2) | 0.443 mg | 0.426 mg | +4% |
| Niacin (Vitamin B3) | 3.62 mg | 3.35 mg | +8% |
| Pantothenic acid (Vitamin B5) | 0.900 mg | 0.680 mg | +32% |
| Vitamin B-6 — Pyridoxine | 0.090 mg | 0.110 mg | -18% |
| Biotin (Vitamin B7) | 15.0 ug | 29.0 ug | -48% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 28.8 ug | 98.9 ug | -71% |
| Vitamin A, RAE | 146 ug | 171 ug | -15% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | — | |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 92.0 mg | -83% |
| Iron, Fe | 9.20 mg | 2.81 mg | +227% |
| Magnesium, Mg | 44.0 mg | 18.0 mg | +144% |
| Phosphorus, P | 243 mg | 338 mg | -28% |
| Potassium, K | 302 mg | 628 mg | -52% |
| Sodium, Na | 212 mg | 1202 mg | -82% |
| Zinc, Zn | 33.2 mg | 2.73 mg | +1118% |
| Copper, Cu | 2.68 mg | 0.688 mg | +289% |
| Manganese, Mn | 1.22 mg | 1.00 mg | +22% |
| Selenium, Se | 154 ug | 64.0 ug | +141% |
| Other Nutrients | |||
| Energy | 682 kj | 618 kj | +10% |
| Ash | 2.46 g | 3.74 g | -34% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 29.0 ug | -48% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 29.0 ug | -48% |
| Retinol | 146 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 487 IU | 570 IU | -15% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 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) | 0.164 g | 0.026 g | +531% |
| SFA 16:0 (Palmitic acid) | 0.714 g | 0.120 g | +495% |
| SFA 18:0 (Stearic acid) | 0.142 g | 0.036 g | +294% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.228 g | 0.044 g | +418% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.382 g | 0.068 g | +462% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | 0.036 g | +67% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.106 g | 0.012 g | +783% |
| Fatty acids, total polyunsaturated | 1.79 g | 0.552 g | +224% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.064 g | 0.032 g | +100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 0.008 g | +700% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.168 g | 0.032 g | +425% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.076 g | 0.082 g | -7% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.876 g | 0.138 g | +535% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.040 g | 0.104 g | -62% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.500 g | 0.146 g | +242% |
| Tryptophan (EAA) | 0.212 g | 0.286 g | -26% |
| Threonine (EAA) | 0.813 g | 1.10 g | -26% |
| Isoleucine (EAA, BCAA) | 0.823 g | 1.11 g | -26% |
| Leucine (EAA, BCAA) | 1.33 g | 1.80 g | -26% |
| Lysine (EAA) | 1.41 g | 1.91 g | -26% |
| Methionine (EAA) | 0.426 g | 0.576 g | -26% |
| Cystine (conditionally essential) | 0.248 g | 0.335 g | -26% |
| Phenylalanine (EAA) | 0.677 g | 0.915 g | -26% |
| Tyrosine (conditionally essential) | 0.605 g | 0.817 g | -26% |
| Valine (EAA, BCAA) | 0.826 g | 1.12 g | -26% |
| Arginine (conditionally essential) | 1.38 g | 1.86 g | -26% |
| Histidine (EAA) | 0.363 g | 0.490 g | -26% |
| Alanine | 1.14 g | 1.54 g | -26% |
| Aspartic acid | 1.82 g | 2.46 g | -26% |
| Glutamic acid | 2.57 g | 3.47 g | -26% |
| Glycine (conditionally essential) | 1.18 g | 1.60 g | -26% |
| Proline (conditionally essential) | 0.771 g | 1.04 g | -26% |
| Serine | 0.847 g | 1.14 g | -26% |
| 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.
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