Clams vs. Shiitake Mushroom
Nutrition comparison of Cooked Clams and Shiitake Mushroom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
shiitake mushroom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and shiitake mushroom:
- Both shiitake mushroom and clams are high in potassium.
- Clam has more thiamin, folate and Vitamin B12, however, shiitake mushroom contains more pantothenic acid and Vitamin B6.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and protein.
- Shiitake mushroom is a great source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Shiitake Mushroom (Mushrooms, shiitake, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and shiitake mushroom has 77% less calories than clam - shiitake mushroom has 34 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 shiitake mushroom for fat. Clams has a macronutrient ratio of 73:15:13 and for shiitake mushroom, 21:68:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Shiitake Mushroom | |
|---|---|---|
| Protein | 73% | 21% |
| Carbohydrates | 15% | 68% |
| Fat | 13% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Shiitake mushroom and clams contain similar amounts of carbs - shiitake mushroom has 6.8g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Shiitake mushroom is a great source of dietary fiber and it has more dietary fiber than clam - shiitake mushroom has 2.5g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than shiitake mushroom - shiitake mushroom has 2.4g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 10 times more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both clams and shiitake mushroom are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and shiitake mushroom does not contain significant amounts.
cholesterol
Shiitake mushroom has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than shiitake mushroom - clam has 22.1mg of Vitamin C per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than shiitake mushroom - clam has 171ug of Vitamin A per 100 grams and shiitake mushroom does not contain significant amounts.
Vitamin D
Shiitake mushroom has more Vitamin D than clam - shiitake mushroom has 18iu of Vitamin D per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, folate and Vitamin B12, however, shiitake mushroom contains more pantothenic acid and Vitamin B6. Both clams and shiitake mushroom contain significant amounts of riboflavin and niacin.
| Clams | Shiitake Mushroom | |
|---|---|---|
| Thiamin | 0.15 MG | 0.015 MG |
| Riboflavin | 0.426 MG | 0.217 MG |
| Niacin | 3.354 MG | 3.877 MG |
| Pantothenic acid | 0.68 MG | 1.5 MG |
| Vitamin B6 | 0.11 MG | 0.293 MG |
| Folate | 29 UG | 13 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 45 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 585% more iron than shiitake mushroom - shiitake mushroom has 0.41mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both shiitake mushroom and clams are high in potassium. Clam has 107% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium per 100 grams and clam has 628mg of potassium.
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 Shiitake Mushroom (Mushrooms, shiitake, raw) .
Cooked Clams g
()
|
Daily Values (%) |
Shiitake Mushroom g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 shiitake mushroom or clams contain more calories in 100 grams?Clam is high in calories and shiitake mushroom has 80% less calories than clam - shiitake mushroom has 34 calories in 100g and clam has 148 calories.
Is shiitake mushroom or clams better for protein?
Clam is a fantastic source of protein and it has 10 times more protein than shiitake mushroom - shiitake mushroom has 2.2g of protein per 100 grams and clam has 25.6g of protein.
Does shiitake mushroom or clams have more carbohydrates?
By weight, shiitake mushroom and clams contain similar amounts of carbs - shiitake mushroom has 6.8g of carbs for 100g and clam has 5.1g of carbohydrates.
Does shiitake mushroom or clams contain more calcium?
Clam is a rich source of calcium and it has 45 times more calcium than shiitake mushroom - shiitake mushroom has 2mg of calcium in 100 grams and clam has 92mg of calcium.
Does shiitake mushroom or clams contain more potassium?
Both shiitake mushroom and clams are high in potassium. Clam has 110% more potassium than shiitake mushroom - shiitake mushroom has 304mg of potassium in 100 grams and clam has 628mg of potassium.